PCOS and Portion Control: Effective Strategies for Balanced Eating

Why Portion Control is Important for PCOS

Women with PCOS often struggle with insulin resistance and weight management. Proper portion control helps regulate blood sugar levels, prevent overeating, and support a healthy metabolism.

Key Strategies for Portion Control

1. Use Smaller Plates and Bowls

• Using smaller dishware can help you eat less without feeling deprived.
• Visually, smaller plates make portions appear larger.

2. Follow the Plate Method

• Fill half your plate with non-starchy vegetables.
• One-quarter should be lean protein (chicken, fish, tofu).
• One-quarter should be whole grains or fiber-rich carbs.

3. Measure Servings Properly

• Use measuring cups or a food scale to avoid oversized portions.
• Compare serving sizes to common objects (e.g., a fist for carbs, a palm for protein).

4. Eat Mindfully

• Chew slowly and savor each bite.
• Avoid distractions like TV or scrolling while eating.

5. Plan Meals in Advance

• Pre-portion snacks and meals to prevent overeating.
• Use meal prep containers to control serving sizes.

Foods That Help with Portion Control

• High-fiber foods like vegetables and legumes promote fullness.
• Protein-rich foods help curb hunger for longer periods.
• Healthy fats like avocado and nuts support satiety.

Conclusion

Practicing portion control is a simple yet effective way to manage PCOS symptoms. By being mindful of serving sizes and eating nutrient-dense foods, women with PCOS can better regulate their metabolism and overall health.

How This Article Was Made

This article was created using research from reputable sources such as NCBI and CDC. Studies on portion control and PCOS were reviewed for accuracy.

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