Intro: Eating smaller portions is a great way to practice portion control, maintain a healthy weight, and improve digestion. Here, we discuss 14 effective methods to eat small portions during meals.

1. Use Smaller Plates: Using smaller plates can trick your brain into thinking you’re consuming more due to the illusion of a fuller plate.

2. Chew Your Food Thoroughly: Eating at a slower pace will give your brain sufficient time to register fullness and prevent overeating.

3. Make Use of Meal Prep: Preparing single-serving meals in advance can help you monitor your portion sizes closely.

4. Fill Half Your Plate with Vegetables: Vegetables are low in calories and high in fiber which helps you feel full faster.

5. Drink Water Before and During Your Meals: Drinking water before and during meals helps in the prevention of mistaking thirst for hunger, thus helping you eat less.

6. Enjoy the Presentation of Your Meal: When your meal is visually appealing, it encourages mindful consumption thereby preventing overeating.

7. Share or Split Entrees: In social settings, consider sharing or splitting entrees with others to avoid overindulgence in large portions

8. Focus on Mindful Eating Techniques: Avoid distractions while eating and pay closer attention to your food; this can help you recognize when you’re full.

9. Serve Food from the Kitchen Instead of Dining Area: Bringing serving dishes directly to the table encourages second-helpings; serve food from the kitchen and only bring individual portions to the table.

10. Try Soup as a Starter: A broth-based soup can provide more satiety without excessive calories, helping you limit your portions during main courses.

11. Keep Seconds Out of Reach: Place leftovers out of sight or in an inaccessible area to avoid temptation for second servings.

12.Eat Balanced Meals Including Protein and Fiber: Maintain a balance of protein, fiber, and healthy fats to help you feel full and control your portion size.

13. Listen to Your Body’s Hunger Signals: Know when you’re truly hungry and when hunger is caused by other factors like boredom or stress.

14. Practice the “One Plate Rule”: Limit your portion size by sticking to one plate per meal without returning for seconds.

In conclusion, adopting these 14 strategies can help you on your journey to achieving healthier eating habits and better portion control during meals. Remember that consistency is key; choose your preferred methods, and incorporate them into your daily routine for lasting success.