How Portion Size is Affecting Your Health
Kennedi Smith
| 3 min read
It’s easy to lose track of how much you’re eating. One minute you’re snacking on a few chips and the next, the entire bag is gone. Sound familiar? You’re not alone. Many people struggle with portion control without even realizing it. But those extra bites can add up and have a real impact on your health over time.
According to the American Public Health Association, portion sizes have steadily increased over the years, especially at restaurants and in packaged foods. What was once considered a large serving is now often labeled as medium or regular. This shift can make it harder to recognize how much food your body actually needs. Learning to understand portion size is an important step toward healthier eating and overall well-being.
What is portion size and why does it matter?
Portion size refers to the amount of food you choose to eat in one sitting. It’s different from serving size, which is a standardized amount listed on nutrition labels. Your portion might be bigger or smaller than the serving size depending on how hungry you are or how much you’ve put on your plate.
Eating large portions can lead to overeating, even if you’re choosing foods that are considered healthy. Consistently taking in more calories than your body needs can increase your risk of health problems such as some cancers and obesity, according to the University of Texas MD Cancer Center.
Over time, your body can also get used to those larger portions, making it harder to feel full with less food.
That’s why balance is key. Eating until you’re comfortably full rather than stuffed can make a big difference. Paying attention to portion size helps you stay in tune with your body’s hunger and fullness cues and makes it easier to maintain a healthy weight.
When portion sizes are too large, it puts your body in overdrive. Your digestive system has to work harder, blood sugar can spike and instead of using food for energy, your body starts storing the extra calories as fat. Eating more than your body needs can also affect how alert you feel during the day and how well you sleep at night.
How to manage portion size
Managing portion size doesn’t mean you have to feel restricted or hungry. In fact, it’s all about making your meals more balanced and satisfying. One helpful strategy is to fill half your plate with fruits or vegetables, one quarter with lean protein and the remaining quarter with whole grains. This simple approach, often called the “plate method,” is a great way to make sure you’re getting the nutrients your body needs without going overboard.
Using smaller plates and bowls can also help. People tend to eat more when their dishes are larger, even if they don’t feel hungrier. Measuring out snacks instead of eating from the bag, and being mindful while eating, like turning off the TV or putting down your phone, can help you stay focused and prevent mindless eating.
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