Portion sizes are Critical

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Portion sizes are crucial to maintaining a healthy diet, especially for Black women who may face unique health challenges such as heart disease, stroke, and diabetes. Proper portion sizes can help you get the nutrients your body needs without overeating and risking weight gain.

A straightforward way to control portion sizes is by using the “plate method.” Start by dividing your plate into quarters:

One quarter should be filled with lean protein such as grilled chicken or fish.
Another quarter should be filled with whole grains such as brown rice or quinoa.
The remaining half should contain non-starchy vegetables such as spinach or broccoli.

This method can help ensure you get a balanced meal and consume appropriate portion sizes.

It’s also vital to consider serving sizes when reading nutrition labels. Serving size may be smaller than you think, and consuming multiple servings can quickly add up in calories and other nutrients. Familiarizing yourself with appropriate serving sizes can help you make informed grocery shopping choices and avoid overeating.
Another helpful tip is to use smaller plates and bowls. Research has shown that people tend to eat more when presented with larger plates and bowls, so using smaller dishes can help you control your portion sizes and reduce the risk of overeating.

When eating out, asking for a to-go box at the beginning of the meal and portioning half of your food to take home before you start eating can be helpful. This can help prevent the temptation to overeat and ensure you have a healthy meal for later.

In conclusion, controlling portion sizes is critical to maintaining a healthy diet, especially for Black women who may face unique health challenges. Using the plate method, paying attention to serving sizes, using smaller dishes, and portioning out meals when eating out can all be helpful strategies for managing portion sizes and promoting overall health and wellness.