Portion Control That Feels Good 🍽️  No Measuring Cups. Just Mindful Eating. - video Dailymotion

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Portion Control That Feels Good 🍽️  No Measuring Cups. Just Mindful Eating.

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00:00No, she doesn't want to weigh her rice, and grandpa's not counting almonds.

00:04But portion control? It can still feel good.

00:06For many of us, especially as we age and start managing things like diabetes or weight,

00:12those words, portion control, can sound cold, clinical, even a little bit shaming.

00:19Suddenly, mealtime turns into a math class.

00:22The digital scale comes out.

00:24Measuring cups line up on the counter.

00:26Apps blink at us, waiting for numbers.

00:28And somewhere in all of that, the simple joy of sharing a meal seems to disappear.

00:33But here's the truth.

00:34Portion control doesn't have to feel that way.

00:37It can be gentle.

00:38It can be practical.

00:40It can even be pleasurable.

00:42Let's set aside the measuring cups for a moment

00:44and lean into something that feels more human, more natural.

00:48Here are five ways to portion food without measuring cups or scales

00:52so that everyone at the table feels respected, nourished, and most of all, at ease.

00:57First, use your hands.

01:00Your hands are always with you, and they're perfectly sized for your body.

01:04Think of your palm as your guide for protein.

01:06Chicken, fish, tofu.

01:08Your fist?

01:09That's a serving of fiber-rich carbs, like brown rice or sweet potatoes.

01:14Healthy fats, like avocado or cheese?

01:17Just two fingers worth.

01:18And for veggies, use two cupped hands.

01:21This method is personal, easy to remember, and, best of all, it never feels rigid or harsh.

01:28Second, use smaller plates.

01:30It might sound simple, but switching from an 11-inch plate to a 9-inch plate

01:34can reduce calorie intake by up to 22%, and most people never even notice the difference.

01:40The plate looks full, the food feels abundant, and no one feels deprived.

01:45Sometimes, just a little change in presentation is all it takes.

01:49Third, slow down your meals.

01:52Did you know it takes about 20 minutes for your brain to register that you're full?

01:56When we eat quickly, we often eat past fullness without even realizing it.

02:01So serve smaller portions to start,

02:03and if someone's still hungry after a little while, offer seconds, slowly.

02:09This gives everyone time to check in with their hunger,

02:12and it turns mealtime into a more mindful, relaxed experience.

02:17Fourth, let color and balance be your guide.

02:21Fill half the plate with non-starchy vegetables.

02:23Think green beans, cabbage, or a fresh salad.

02:27One quarter gets protein, and one quarter gets whole grains or legumes.

02:31This isn't about restriction.

02:33It's about visual satisfaction and nourishment,

02:36making every plate look and feel complete.

02:39Fifth, serve together.

02:41Let your loved one plate their own food.

02:44Give them the agency to decide what feels right for them.

02:47When people are trusted to make their own choices,

02:49they're more likely to make balanced ones.

02:52It's about respect, and respect leads to better choices,

02:56more connection, and less pressure.

02:58Remember, we're not trying to control our loved ones.

03:01We're helping them feel in control, supported, dignified, and at ease.

03:06No lectures, no digital scales.

03:10Just the natural rhythm of real food, real conversation, and real presence at the table.

03:15Portion control isn't about math.

03:17It's about relationship.

03:19Your relationship with food, with family, and with yourself.

03:22When you slow down, trust your body, and serve with intention.

03:27Every meal can be a time for joy, not anxiety.

03:30So, the next time you worry about serving too much or too little,

03:34remember, it's not about less.

03:37It's about better.

03:39Portion control can be loving.

03:40It can be intuitive.

03:42And yes, it can feel good.

03:44For more weekly tips on mindful eating, aging with dignity, and family caregiving,

03:49stay connected.

03:51Your table and your heart deserve it.

03:53Your table and your heart deserve it.

Portion Control That Feels Good 🍽️ No Measuring Cups. Just Mindful Eating.

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