Is portion control the most important factor in losing weight? I think so and I have my reasons below. And I’ve teamed up with Rubbermaid to tell you about their Balance Meal kit for easy meal planning, prep and healthy eating on the go – which helps with portion control.
Hello! It’s the start of the week – are you planning and prepping to make it a great one? Do you ‘meal prep’? Do you meal plan for the week? Today I wanted to debate the #1 most important factor in losing weight or being healthy.
Spoiler: I think it’s portion control. And here’s 6 reasons why I feel that way…
6 Reasons Portion Control is the #1 Secret to Weight Loss
1. You can eat ANYTHING you want – but you have to watch your portions. Isn’t it great to know you can eat ANYTHING (that you’re not allergic to obviously)? You don’t have to make any food ‘off limits’. There are no forbidden foods or ‘bad’ foods.
Yes, some foods are higher in fat and calories – so you should have those in moderation (read: portion control). Some foods are higher in vitamins and minerals – so you should make sure you’re eating enough of those. Using portion control to eat your favorite indulgent foods takes away the potential guilt of enjoying something that just tastes good in favor of something that’s better for you.
A balanced diet should have plenty of healthy options and variety from all the food groups. But a balanced life can incorporate your favorite foods if you keep your portions in check, go this website https://fastingapps.com/can-you-build-muscle-while-intermittent-fasting/ to learn how can you combine portion control and intermittent fasting.
2. Portion control helps prevent mindless eating and over-doing it. If you’re hungry – you should eat. Sometimes it’s hard to tell when you have had enough. Studies say it takes 15 to 30 minutes for our bodies to register fullness. If you continue to eat after your body has had enough (but before your stomach lets your brain know) you are taking in food your body didn’t need or necessarily want. This isn’t the end of the world but an extra 250 calories a day can really add up and lead to gradual weight gain.
Um, and I don’t think I’m the only one who’s sat at a table with chips and guacamole and completely devoured the whole thing, right? It’s hard to stop eating good food.
3. Portion control helps you have a more balanced diet. If you fill up on any ONE food you crowd out other foods. Even if the particular food you’re eating is healthy – it doesn’t mean it’s balanced.
I have eaten an ENTIRE WATERMELON in one day. Yes. A whole watermelon. And while watermelon can be considered healthy – eating 10 pounds of it is not. Doing that made me too full to eat other foods like protein and healthy fats. I was full in volume and felt bloated, but had a weird hunger because I didn’t eat the protein and fats my body also needed.
4. Portion control at home and prepping meals to-go teaches you how big a serving is of different foods. This way you can ‘eye-ball’ what is a healthy serving at a restaurant, party, buffet or anywhere else you’re eating. It helps prevent overeating and taking in extra calories that might make you feel uncomfortably full or gradually add up to weight gain.
Even if you are happy with your weight and body right now – you should be aware of what you’re eating and how much you’re eating. As we get older our metabolism slows. Eating out often means bigger portions and more salt, sugar and fat in our meals. Slowly these extra calories can add up to weight gain. Be smart and informed so you know how to fuel your body in a healthy, balanced way.
5. Portion control is a long term solution to maintain a healthy weight without being on a ‘diet’, cutting entire food groups out of your life or obsessing over food. Sure, people lose weight when they cut out carbs – but do you want to do that FOREVER? I don’t. Instead – learn how much a serving of pasta is and enjoy it.
6. It takes some of the pressure off intuitive eating and learning your body’s cues. No one wants to feel like they’re on a diet or have to obsess over their hunger levels and fullness – but years of yo-yo dieting can really wreck havoc on your body’s ability to tell you when it’s hungry and full. Portion control can give people struggling with allowing themselves ‘bad foods’ to enjoy them without worrying it will make them gain 10 pounds.
On some level it can be like training wheels. If you’re used to big portions or eating the whole package of cookies – it’s hard to know what is an appropriate amount. Use portion control containers and measuring tools to know how much you’re eating. You can’t crush an entire bag of Doritos if you only have 1 serving in front of you.
The ultimate goal in healthy eating and maintaining a healthy weight is to eat foods you like and be able to feel good. Portion control tools like the Rubbermaid Balance Meal Kit help you plan, prep and eat healthy.
I’m working with Rubbermaid to tell you about their Balance Meal Kit. I used it to put together a healthy breakfast, lunch and dinner meal this week. And because I’m lazy they are all quick and easy ideas for packing healthy food on the go. Boom.
Breakfast: clementines, mini-peppers, eggs, tortillas
Lunch: This is what I’d call a ‘snack plate’. I wanted to make something more involved but didn’t have the time. But – that’s real life, right? I had planned on making a quinoa and pairing it with the beans and carrots to kind of eat together. Sounds delicious and healthy… and it didn’t happen.
The real meal – cheese, carrots, blueberries and beans.
Dinner: cherries, sweet potato, chicken patty, salad.
The Rubbermaid Balance Meal Kit comes with the main container and individual containers for vegetables, fruit, protein and grains. They’re color coded too. This helps make it quick PLUS you don’t have to use a measure spoon or cup for anything – that takes more time and more dishes to wash.
My favorite thing is that they’re dishwasher, freezer and microwave safe. You can also buy separate individual containers and prep multiple meals at once and then put them in the main box.
The box came with a booklet of tips, recipes and information on meal planning.
GIVEAWAY Rubbermaid Balance Meal Kit
The nice people at Rubbermaid are giving one RER reader a meal kit! Now we can be meal kit buddies and meet at the park for a picnic. Are you in?
To enter: Leave a comment on this post with your favorite Protein / Grain / Fruit and Vegetable. This way you can enter the contest and we all get some ideas on foods that maybe we haven’t had in a while.
Contest open to residents of US and Canada. No purchase necessary. Open 5/21/17 – 5/25/17 at midnight. Winner will be contacted via email.
You can learn more about the Rubbermaid Balance Meal Kit here. They’re available online via Amazon and in stores nationwide, Canada and a few other countries too.
Question: What is your FAVORITE: Grain – Protein – Fruit – Vegetable??
Monican: Brown rice. Salmon. WATERMELON. Roasted cauliflower.
Disclaimer: This post is sponsored by Rubbermaid. All opinions are my own.
Always consult your doctor before starting a diet or exercise plan. The information on this site is not meant to treat, diagnose or cure any health or weight problems. See your healthcare professional for information specific to your needs.
Rice, grilled chicken, mango and roasted brussel sprouts!
Bread, steak, peaches and sweet potatoes!
I love jicama! There is a really great salsa recipe that includes it from Cooking Light magazine. Also, spaghetti squash is great roasted! My favorite protein is grilled skirt steak with Mexican spices. WATERMELON is my favorite fruit. I could eat a whole one! Couscous is quick-cooking so I’m I fan! Especially when cooked in chicken broth. Flavor bomb!
My favourite Protein: salmon Grain: oats Fruit: raspberries and Vegetable: super lame, but peas. haha.
Salmon
Baked eggplant
Carrots/hummus
Pasta
Steak
Pineapple
Sweet peppers
This will be awesome for lunches! I will be on the lookout for them. My favorites would have to be:
Protein: it’s a tie between steak and lentils
Grain: quinoa
Fruit: watermelon
Veggie: whatever is in my CSA box…nothing is better than fresh picked that morning!
Grain- Arborio rice aka risotto
Protein- salmon or lentils because they are so versatile, or chicken, or beef, or most fish……hmm I might have a problem here.
Fruit- Strawberries
Vegetable- corn
Protein- Chicken
Grain- Quinoa
Veggie- Brussel sprouts (my 10 year old self is in disbelief!)
Fruit- Strawberries!!!
Protein- Chicken
Grain- Quinoa
Veggie- Brussel Sprouts (my 10 year old self is in disbelief…)
Fruit- Strawberries!
Protein: Chicken!
Grain: Quinoa
Fruit: Watermelon if I can find a good one but Mangos work too
Vegetable: Right now it’s sweet potatoes but that tends to change!
I agree, portion control helps a ton!
Protein: Fish (in the form of sushi!!! <3)
Grain: I guess I have to say oatmeal because I eat it almost every morning, but not the most exciting
Fruit: Peaches and nectarines
Vegetable: Broccoli
Chicken, broccoli, apples, ummmm does popcorn count as a grain?!?! The 100 calorie packs are my go-to treat!
This is a great idea! I love that it comes with an idea book also.
My favs are: chicken, quinoa, broccoli and any type of berries.
Protein-tofu
Vegetable-anything roasted!
Fruit-watermelon
Grain-brown rice
Quinoa-bacon-cherries-cauliflower mashed potatoes. I eat this nearly every day…not having to think about meals makes controlling my wicked self in the kitchen incredibly easy. ;-). Eat to fuel!
I love all grains but maybe sweet potato as the best carb. Ribeye steak, banana, asparagus but don’t forget peanut butter.
Chicken and sweet potatoes are a favorite along with watermelon!! The kits look pretty cool!
Jen
Rice, steak, peaches, carrots.
Sweet potato, salmon, broccoli, oranges
salmon / pineapple / roasted butternut squash / bread (all the bread)
Kielbasa / white sticky rice/ brusselsprouts / purple seedless grapes — colorful combo and delicious!
I love Jasmine rice, Salmon, watermelon, Spinach.
Brown Rice
Broccoli
Strawberries
Chicken
This is a great idea from Rubbermaid!
Thanks for your post!!
-Autumn
In trying to think of my favorites, I realized I have more of a top 10 because I really like food lol
Favorite Protein: Fish – Salmon or Sea Bass
Favorite Grain: Oats
Favorite Fruit: Three-way tie between blueberries, kiwi, and apples
Favorite Vegetable: Cauliflower and Japanese Sweet Potato
Awesome giveaway!
hmmm… chicken, sweet potato, raspberries (but that changes depending on what’s in season), and red peppers..
… but where does my chocolate go? 🙂
Favorite protein: chicken or ground turkey
Favorite grain: oatmeal
Favorite fruit: apples or strawberries
Favorite veggie: streamed broccoli
These contains are a genius idea!
Brown rice, chicken, broccoli (or sweet potato, that’s a toss up) and strawberries.
Favorite protein: salmon
Favorite grain: quinoa pasta
Favorite Fruit: strawberries
Favorite vegetable: sugar snaps
Protein: Chicken
Grain: Couscous
Vegetable: Zucchini
Fruit: Strawberries
Grilled shrimp / Quinoa / Mango / Zoodles
Brown rice, chicken, mangos & French style green beans.
Barley, steak, sweet potatoes, tomato!
Chicken, wild rice, romaine, raspberries
Pasta, chicken, blackberries, brussels sprouts
Can I just say that I REALLY need this! I’m 72 years old, and I’m almost blind. This would help me SO much!
Protein: chicken
Grain: Quinoa
Fruit; Apple
Vegetable: Broccoli
Yogurt-pasta-apples-Brussel sprouts
Salmon or tofu- couscous or sweet potato-apple-roasted broccoli
Protein: Salmon
Grain: brown rice
fruit: watermelon
vegetable: Green beans
Grain-quinoa
Protein-meat (specifically, trip tip-the lean side)
Fruit-watermelon
Vegetable-broccoli
What category would bacon fit into?
Whole Wheat Crackers. BBQ Chicken. Strawberries. Roasted Okra.
I love chicken, quinoa, cucumbers and apples! These look awesome for back to school lunches too!
Grain: brown rice
Protein: pulled pork
Fruit: blueberries
Vegetable: broccoli
Grain: Brown Rice
Protein: Chicken
Fruit: Any berry
Vegetable: Sweet Potato
salmon, rice, asparagus, and raspberries!
Protein: Steak
Grain: brown rice
Fruit: Apple
Veggie: Carrots (real ones! not baby ones!)
Wait….is cake a grain? 😉
I pack daily lunches for my son for daycare, and I like:
Beans (kidney, black, garbanzo)
Raspberries
Orzo or brown rice
Peas/green beans/broccoli
Any kind of bread, roast chicken, cuties, sweet potato or riced cauliflower
Roasted chicken, brown rice, strawberries, and sautéed zucchini noodles! I love portion control containers, especially for meal prep!
Steak, Oatmeal, ALL THE FRUITS (but maybe especially mango, pineapple, bananas, strawberries…ok yeah, all the fruit except grapefruit :), Asparagus or Fresh Corn
My faves! Dave’s Killer Bread, Hardboiled Egg, Strawberries and Edamame. Yumm!!
My favorites: BREAD, pork, cherries, carrots!
Quinoa, tofu, cherries, and snap peas!
French bread. Salmon. raspberries. Corn
Oatmeal, eggs, strawberries, and cauliflower. Cauliflower hates me but it’s so good in my stir fries so I just deal with it!
Quinoa, shrimp, watermelon and zuchinni
I’d vote for humus, while grain crackers, cherries and avocado.
Protein: Not considering a budget – a good high quality tuna or alaskan king crab
Grain: Orzo (even though I really really do love a good garlic bread)
Fruit: Cherries
Vegetable: Brussels
tortilla , chicken, tomato, avocado! My favorites make a taco!
Grilled chicken, hummus, salad, grapes
egg whites, spinach, wrap, strawberries
Roasted chicken, quinoa, watermelon and snap peas!
Brown rice. Chicken. Watermelon. Spinach.
This rubbermaid thing is pretty awesome. I’m going to need to check it out.
Quinoa, Salmon, Brussel Sprouts, and Mangos!
Quinoa – grilled chicken – strawberries – cucumbers!
I meal prep every Sunday! It’s the only way I keep on track for the week. If I have the healthy options on hand, I will not be tempted! My favorites are: Asparagus, Grilled Chicken, Cherries and brown rice.
Protein: Chicken!
Grain: Sweet potato!
Fruit: Mango
Vegetable: Avocado..? or is that a fruit?
Brown rice, eggs, cherries, cucumbers
Hard to pick favorites, but typical prep looks like:
Grilled Chicken
Brown Rice
Small Salad w/avocado as dressing
& Grapes
I love this idea! I would use turkey, cheese, crackers, and strawberries 🙂
Sweet potato (not really a grain I know…) – salmon – blueberries – roasted brussel sprouts!
chicken, pasta, blackberries, broccoli
rice, chicken, grapes, and broccoli
I would be so happy to win this. My favorites include: Salmon, broccoli, Eggs, Almonds, Berries and sweet potato. I prep these ahead every week to stay on track.
Fav protein: bison
Fav grain: kamut
Fav fruit: jackfruit
Fav veg: roasted brussel sprouts
Please do not show me what a serving of sriracha is or I am cry!
Pretty cool idea from Rubbermaid!
This week for my lunches I made:
quinoa
ground turkey
sauteed onions and zucchini
clementines
my favorite weekday breakfast is
oats
almond butter
raspberries
Chicken, Quinoa, Brussel Sprouts and Apples 🙂
Protein Chicken
Grain brown rice
Fruit right now Cherries
Veggie broccoli slaw
I agree portion control is the way to go. Removing a food group is just not sustainable.
Lunch for me today:
Ham
Rice
Broccoli
Brown rice, salmon, blueberries, cucumber!
Salmon. Rice. Asparagus. Strawberries!
I would love a yummy medium rare delmonico steak, served with a garlicky quinoa, strawberries and asparagus!
Eggs/ Potatoes/ Watermelon/Carrots
Salmon, quinoa, mango, and brussels sprouts. Yum!
Grilled chicken/Brown Rice/Mangos
Lemon Pepper chicken
riced cauliflower
red grapes
salad
You’re right!!! It is all about portion control. I rarely meal
Prep in separate containers, because so many of my meals combine food groups. I love ground turkey with lentils, dived tomatoes and carrots, served with strawberries.
Separately on a plate or divided up, I’d go with this as my favorite:
Protein: grilled chicken
Grain: sweet potato
Fruit: strawberries
Vegetable: green beans
Protein- grille salmon or seared tuna
Veggies–cucumbers
Fruit– Cherries Grapes and watermelon
Grains– Quinoa and Sweet Potatoes
Brown rice pasta
Fish
Watermelon
Spinach
– I love it
These look so neat and helpful! Trying to feel my best for my wedding day and could use some help on the diet front 🙂
Favorite grain: panera baguettes!
Protein: Italian marinated grilled chicken
Fruit: cotton candy grapes
Vegetable: grilled asparagus
Chicken, quinoa, peaches, and bell peppers. This looks great!
I’ve literally been looking for something exactly like this!
Eggs
Sweet potato
Zuchinni
Cherries
brown rice, chicken, roasted broccoli, & strawberries 🙂 thanks for the giveaway!! 🙂
Grain: Does cornbread count? I love cornbread.
Protein: Bulgogi
Fruit: Banana
Veggie: Peas
I love these! Thank you!
Quinoa, chicken, watermelon, and lettuce of any kind (I love salads!)
Grain: Brown rice
Protein: Eggs
Fruit: Figs
Vegetable: Riced Cauliflower
Wheat bread
Peanut butter/chicken
Banana
Sweet potato
Brown rice pasta
Chicken
Sweet potato
strawberries
Protein: Eggs
Grain: Cinnamon Rolls 🙂
Fruit: Banana
Veg: Bell Peppers
This thing looks awesome! I definitely want one! As far as my favorites go…
Protein: chicken
Grain: quinoa
Fruit: strawberries
Vegetable: green beans
Couscous/chicken/strawberry/roasted brussel sprouts
Pasta
Chicken
Blueberries
Red pepper
Salmon/wheatberry/apples/steamed sugar snap peas 🙂
Thank you!
Protein: Chicken or Greek Yogurt
Grain: Oats/cereals
Fruit: Blueberries
Vegetable: Sweet Potato, zucchini or mixed greens.
I obv. have a hard time making up my mind. 🙂 Thanks for the giveaway <3
I literally just bought this container at stop and shop. Not because of the portion control, but because my sister doesn’t like her food to touch each other so I thought she would like it as a lunch box. And she does, she thinks it is really cool. She says she likes how it is different than everyone else at school .
brown rice, chicken, frozen grapes, broccoli
I agree, portion sizes are so important!
Eggs
Brown Rice
Strawberries
Broccoli
Rice
Salmon
Apples
Zucchini
Pasta-Chicken-Strawberries-Brussel sprouts!
This is such a cool idea- portion control can be so tricky!
Chicken. Barley. Mango. Green Beans.
Brown rice. Apples. Tomatoes. Chickpeas.
Fruit: Berries
Veggie: Spinach/Kale
Protein: Salmon
Grain: Barley
Oatmeal
Shrimp
Strawberries
Broccoli
My favorite grain is bread, protein is peanut butter, fruit is cherrys, and vegetable is celery. These look awesome!!
Shreaded pork, brown rice, sautéed onions and mushrooms in red wine vinegar, watermelon
Lean beef, oatmeal, peaches, carrots
Protein – chicken or eggs
Grain – quinoa
Fruit – cuties
Vegetable – broccoli
Quinoa, cheese (heheh), green apples, peas.
Favorite protein: chicken or eggs
Favorite grain: quinoa or brown rice
Favorite Fruit: grapes or watermelon
Favorite vegetable: bell peppers
Ugh, can’t becide on my favourite proteins etc. I like all types of food, would be difficult to pinpoint just one of each!
Charmaine Ng | Architecture & Lifestyle Blog
http://charmainenyw.com
Protein – Turkey. But I’m also super loving a good steak lately.
Grain – Couscous
Fruit – THIS IS DIFFICULT. Nectarines, mango, cherries, grapes..I can’t choose.
Vegetable – Avocado..because I consider it a vegetable 🙂
Great post! Thanks for sharing Monica!
Meat- scallops
Grain- bread (any and all kinds…)
Vegetable- summer squash
Fruit- apples
Eggs, buckwheat crepes, banana, broccoli
Salmon
White rice (straight from the Chinese take out container, guilty pleasure)
Broccoli
Strawberries
Beef/Brown Rice/Mango/Fennel
Israeli couscous, roasted chicken, tomatoes (yum fruit!), and okra!
Protein: smoked salmon
Grain: whole grain toast
Vegetable: snap peas
Fruit: blackberries
Chicken rice cherries and broccoli
Ground turkey, brown rice, strawberries, asparagus.
Quinoa, salmon, mango, red peppers
Chicken, rice, salad, raspberries…boom, Tracy!
Portion control is the way to go! The surest way to get me to overeat is to tell me I can’t eat such-and-such…as long as I know I can have some of something, I can handle making sure I portion it correctly!
Favorites…
Protein: Chicken (usually rotisserie!)
Grain: Oatmeal
Fruit: Watermelon
Vegetable: Snow Pea Pods
Egg, quinoa, raspberries, cucumbers
Turkey potato Brussels berries!
Salmon, Sweet Potato, Oat Meal and Blueberries
Shrimp, brown rice, granny smith apples and spinach!
English muffin, egg, spinach, banana
Oatmeal! Steak!! Blackberries!!! Tomatoes… okay, technically that’s another fruit. Beets? Is that a veggie? I really like beets.
Love this.
Farro
Pork
Cherries
Brussel Sprouts
Farro
Pork
Cherries
Brussel Sprouts
Chicken
Oatmeal
Apple
Cauliflower
Quinoa
Beef
Berries
Broccoli!
Protein: Greek yogurt
Grain: oatmeal
Fruit: raspberry
Vegetable: broccoli
Great post, Monica! I am a weight watcher and I have been at my goal weight for almost three years. It has taken me sooo long – and I’m still learning- to control my portions!
Amy
Protein: Tuna
Fruit: Watermelon
Vegetable: Roasted Brussels
Grain: Brown Rice
Great giveaway! Thanks for the opportunity!!
FAVORITE: Grain – Quinoa
Protein – Fish
Fruit – Mangoes
Vegetable – Spinach
Favorite protein: chicken
Favorite grain: quinoa
Favorite Fruit: mango
Favorite vegetable: broccoli (roasted)
tough to think of a favorite, exactly, but I just packed my lunch for tomorrow and will be having black-eyed peas, rice, okra, and cherries. would love to be able to pack future lunches in this cool container set 🙂