Dinnerware for Special Diets: Portion Control and Mindful Eating

Many people today are so busy that they rarely sit down to eat a meal. They grab something as they run out the door in the morning, eat lunch at their desk, or race around to do errands during their lunch hours, snacking as they go. Dinner isn’t much better, as they must get all family members to their various activities, ensure homework is done, and set everything out for the next day. Mindful eating has become a thing of the past, which needs to change. 

Mindful eating is when one sits down and savors every bite. They enjoy the dishes' taste, texture, and aroma rather than rushing to get nourishment so they can move on to the next thing. They will eat less when immersed in the meal, which may help them lose weight.

Other things a person may do to lose unwanted pounds can be used with mindful eating. For example, they may turn to portion-control plates to help them achieve this goal. Portion-control plates may help with weight loss, but colorful plates and dishes also play a role. By using multiple strategies, an individual might find weight loss becomes easier. 

Portion Sizes and Their Role in Weight Management

Did you know the average food serving in a restaurant can feed two or three people? Portion and serving sizes differ significantly, yet many remain unaware. As a result, countless men and women struggle with their weight and wonder why they can’t take off the extra pounds. 

According to the American Heart Association, portion size refers to the food a person puts on a plate and eats. Serving size, in contrast, is the amount the average person consumes. When an individual reads the Nutrition Facts label on packaged foods, they see a serving size with the accompanying nutritional information. This serving size allows them to make informed choices regarding what they put in their body. It can also help them adjust the serving size for weight management purposes. 

The National Heart, Lung, and Blood Institute reports that portion sizes have doubled in the past two decades. People supersize their meals at fast-food restaurants or purchase larger packages in the store to save money, then increase their portion sizes and wonder where the extra pounds are coming from. 

Due to the larger portion sizes, many people use portion-control plates to help them achieve their weight loss goals. The National Center for Health Statistics reports that the average adult in America has seen increases in body mass index, weight, and waistlines. Portion-control plates may help reverse this trend. 

Portion-Control Plates

One way to better control serving sizes is to use portion-control plates. They help remove any guesswork regarding serving sizes, so a person won’t need to count calories as much. Each plate has sections corresponding to the United States Department of Agriculture’s daily dietary guidelines. To comply with these guidelines, half of each plate is reserved for fruits and vegetables. However, all portion-control plates are not created equal. 

Choosing a Portion-Control Plate

Consumers need to look for specific elements when choosing a portion-control plate. Accurate portion sizes must be the priority or the plate won’t provide the desired benefits. Fruits and vegetables should account for half of the plate, with each section making up 25 percent. 

Regarding proteins and grains, grains should comprise a larger section of the remaining half. Look for a plate with a section for grains that makes up approximately 30 percent of the plate. Protein should account for 20 percent. The plate should be easy to use and visually appealing. It should also have good reviews, as nobody wants to find out that they must routinely replace their portion-control plate. 

A person might ask why dairy and fats aren’t sections on the portion-control plate. People should consume both in moderation, so there is no need for a separate section on the plate for each. They may be included in items found in the existing sections, people may cook with healthy fats, or they may consume the required daily allowance for dairy in their beverages. 

When choosing a portion-control plate, size matters. Choose a smaller plate to help with weight management. Carefully choose the plate color, as well. 

Color-Coded Dishes for Mindful Eating

People often change their diets and exercise more to lose weight. However, the color of their dishes may also impact the results they see with these lifestyle changes. Scientists have found that people eat less when there is a high contrast between the color of their plates and the food on the plates. For example, people consume less when light-colored foods are served on a dark-colored plate. People often overeat when the color of the food blends with the color of the food.

Bright colors stimulate a person’s appetite. Many fast-food restaurants use red, yellow, and orange to increase heart rate and blood pressure, making diners hungrier. Dark colors, such as black, brown, gray, and purple, suppress the appetite and decrease the risk of overeating. However, scientists agree that dark blue remains the best color for suppressing appetite and controlling portion sizes. 

Surprisingly, the shape of the dish may also help a person lose weight. Men and women who choose a tall, narrow bowl or glass rather than a wide one feel like they are consuming more food even when the amounts are identical. They may stop sooner, which will help them lose weight. 

One Rule

Experts say there is one rule that every person should follow when eating or drinking: Never consume food or beverages from the original packaging. The only exception is when using single-serve packages.

 Eating or drinking from the original box, bag, or container makes it difficult for a person to know exactly how much they have consumed. Use a plate, glass, or bowl to see the serving size. Once people make this simple change, they may find those last few pounds disappear, as they have better control over how much they are consuming. 

Gaining weight is easy. Taking off unwanted pounds requires effort. With the help of colorful dishes, mindful eating, and portion control, a person can shed excess pounds. Invest in new dishes today and see how they alter eating habits. This small change can significantly affect a person’s weight loss efforts.