In a world of super-sized meals and fast-paced living, it’s easy to lose track of how much we’re really eating. But portion size plays a major role in your health and well-being—sometimes even more than the specific foods on your plate.
At Functional Medicine Los Angeles, we believe that understanding how much you eat is just as important as what you eat. Making a few intentional changes to how you serve and enjoy meals can help you feel better, stay energized, and maintain a healthier weight—without strict dieting.
Here are two easy, effective tips you can start using today, along with additional mindful habits to support portion control.
1. Downsize Your Dinnerware
Smaller dishes can lead to smaller portions—without you even noticing.
Research shows that using smaller plates, bowls, and utensils can naturally reduce how much you eat by making servings look more generous. This visual trick can leave you feeling just as full and satisfied, while actually consuming fewer calories.
Try this: Swap your large dinner plate for a salad plate at mealtimes. It’s a simple, effortless change that can make a big impact over time.
At functional medicine Sherman Oaks, we’ve seen clients feel more in control of their meals by simply changing their plate size.
2. Let Your Plate Be the Guide
Portion control doesn’t need to be complicated. Your plate can actually serve as an easy visual tool:
- Half of your plate should be filled with vegetables or leafy greens—nutrient-dense, fiber-rich foods that help you feel full.
- One-quarter of your plate should include lean protein like fish, chicken, tofu, or legumes to support muscle and satiety.
- One-quarter can be complex carbohydrates such as brown rice, sweet potatoes, or quinoa for lasting energy.
- Healthy fats, like avocado or olive oil-based dressings, should be limited to about ½ a tablespoon.
This approach helps ensure your body is getting the right balance of nutrients at every meal.
More Tips to Keep Your Portions in Check
In addition to adjusting your plate and dinnerware, consider the following daily practices:
- Be mindful when dining out: Restaurant portions are often two to three times larger than what you actually need. Don’t hesitate to ask for a half portion or pack half your meal to go before you even start eating.
- Eat slowly and without distractions: Slowing down allows your body to recognize fullness cues and can prevent overeating.
- Check in with your hunger: Before reaching for seconds, pause and ask yourself if you’re truly still hungry—or just eating out of habit.
- Use measuring tools occasionally: Especially when serving calorie-dense foods like oils, nuts, or cheese, a tablespoon or measuring cup can help recalibrate your portion sense.
Why It Matters
With obesity and weight-related health conditions continuing to rise, being mindful of portion sizes is more important than ever. It’s not about eating less—it’s about eating smarter. Learning how to serve balanced, appropriate portions can improve digestion, energy levels, and even mood.
Take the First Step
Small shifts in how you eat today can lead to long-term benefits tomorrow. If you’re looking for more personalized nutrition strategies and holistic wellness support, we’re here to help.
Reach out to functional medicine Beverly Hills to learn more about how we can support your wellness journey—one plate at a time.