How to control food portions while working

Maintaining a healthy diet doesn't always mean giving up the foods you love or following strict rules. Often, it's about building smarter habits that help you eat mindfully and in balance. Here are some practical tips that may help you build a healthier relationship with food.

Labeling your favorite foods as off-limits only makes you crave them more. When you finally give in, you might feel like you've ruined your diet. It's not bad to enjoy chocolates, donuts, bacon, pizza, or other favorites. Just eat them in moderation and only occasionally. This way, cravings lessen because you know you can still have them, just not too often.

When eating out, servings are often bigger than what you actually need. Choose smaller portions like a starter instead of a full entrée, avoid supersized meals, or share with a friend. At home, a healthy serving of meat is about the size of a deck of cards, and half a cup of rice is roughly the size of a tennis ball. If you're still hungry, add more vegetables and finish with fruit to feel full without overeating.

Eating too quickly often leads to overeating because your brain doesn't immediately register that you're full. Take time to enjoy your food, chew slowly, savor the taste, and listen to your body. Stop eating once you feel satisfied, even before you're completely full.

Avoid eating in front of the TV or computer, as it often leads to overeating. Share meals at the table with family or friends instead. This not only helps you eat mindfully but also turns mealtime into a chance to connect and bond.

Healthy eating starts with simple habits like moderation, proper portions, mindful eating, and sharing meals with others. Small changes can make a big difference in maintaining balance and overall well-being.

For more work tips, tune in to Trabaho Tips with Glady Mabini on Radyo Natin Nationwide, airing daily from 7:00 AM to 8:30 AM.

Sources:

Improving Eating Habits at the Office: An Umbrella Review (MDPI), The Food Choice at Work Study: Effectiveness of Complex Workplace Dietary Interventions (Trials Journal), and Trabaho Tips – Radyo Natin with Glady Mabini