Topic 2: Exploring Healthy Eating Patterns and Portion Control

1. Healthy Eating Patterns: A healthy eating pattern is one that includes a variety of nutrient-dense foods in appropriate portions. Aim to fill your plate with a colorful array of fruits and vegetables, along with lean proteins, whole grains, and healthy fats. Limit your intake of processed foods, sugary snacks, and high-fat foods.
2. Portion Control: Portion control is an important aspect of maintaining a healthy weight and preventing overeating. Be mindful of portion sizes and avoid eating larger portions than you need. Use visual cues such as the size of your palm, fist, or thumb to estimate appropriate portion sizes for different types of foods.
3. The Plate Method: The plate method is a simple and effective way to control portion sizes and ensure a balanced meal. Fill half of your plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with whole grains or starchy vegetables. Add a serving of healthy fat, such as olive oil or avocado, to complete your meal.

Practical Exercise:

• Portion Control Practice: Practice portion control by using measuring cups, spoons, or a food scale to measure out serving sizes of different foods. Pay attention to recommended portion sizes and aim to fill your plate with appropriate portions of each food group.

Additional Resources: