"Mindful Eating: Simple Portion Control Tips for Lasting Wellness"

When it comes to healthy eating and weight management, portion control can be a game-changer—but it doesn’t mean you have to eat off a salad plate forever. It's about being mindful of how much you're eating, not just what you're eating.

A good rule of thumb? Use your hand as a guide:
✋ Protein = the size of your palm
✊ Carbs = one cupped hand
🖐️ Veggies = two open hands
👍 Fats = about the size of your thumb

This method keeps things simple and helps you stay in tune with your body’s hunger cues—no measuring cups needed.

Eating slowly and checking in with yourself halfway through a meal also makes a big difference. Are you still hungry, or just eating out of habit? Portion control is more about awareness than restriction.

Remember: you can enjoy all foods—you just don’t need large servings of them. Balance over perfection wins every time.

An Example for a day of meals & snacks looks like this

Breakfast:

Protein | eggs or tofu/tempeh scramble

Carbs | mixed berries or sweet potato

Veggies | spinach, onions, peppers & mushrooms

Fats | Any butter or oil used when cooking or added nuts, seeds & avocado

Snack

Protein | a protein shake made with your choice of milk and protein powder, a premade store bought is great as well , look for one's that have 20g of protein or more

Carbs | 1 slice of bread, possibly toasted with jam or your choice of fruit

Veggies | Sliced cucumber, peppers or celery

Fats | dipping options include things like hummus, ranch, plain Greek yogurt, cottage cheese or a nut / seed butter 2-3 tbps should be around a recommend serving

Lunch: Taco Bowl

Protein | Ground beef, chicken, turkey or crumbled tofu with taco seasoning

Carbs | Tortilla chips, corn, beets, beans, quinoa, potatoes, brown or white rice

Veggies | Choose at least 1 non starchy veggie like spinach or kale

Fats | sour cream, Greek yogurt, hummus, mashed avocado

Dinner: Meat & Veg

Protein | baked sweet italian sausage, salmon or chicken

Carbs | roasted veggies like cabbage, onion, garlic, peppers, potatoes, beets ,parsnips, carrots

Fats | butter or oil used to roast the veggies and or other added sources listed above

Snack: Dessert

Dark chocolate with fruits like mango, oranges, pineapple, berries

Greek yogurt with fruit on the bottom

1-1.5 servings of something like ice cream or cookies