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Welcome to Section 2 
Portion Control 

Congratulations for completing the first section of this mindful eating journey. Our next topic is Portion Control. For this topic, we are offering strategies for managing portion sizes during special occasion feasts to prevent overeating while still relishing the festive fare.

You'll find several different practices, informational areas, and tips on today's topic, and you can try them at your own pace. Read through the various areas, find the components that best suit you, and commit to follow them for the next day or two before moving on to the next section. 

Small Bites

Self-awareness and your body’s cues

Mindful portion control is a powerful ally during the holiday season, as it allows you to revel in the joy of feasting without overindulging. It begins with self-awareness: before filling your plate, pause to assess your hunger and consider your cravings. Listen to your body's cues; if you're not genuinely hungry, opt for smaller portions or delay your indulgence until your appetite calls for it. When serving yourself, remember that the first few bites are often the most satisfying, so prioritize your favorites and savor them fully.

Build in natural limits

A key strategy for mindful portion control is to use smaller plates and utensils, which naturally limit the amount of food you can pile on. Additionally, as you enjoy each bite, take your time to savor the flavors and textures. Engaging in conversation and savoring the company of loved ones can also slow down your eating pace, allowing your body to signal fullness more effectively. Embrace the practice of mindful portion control as a gift to yourself – a way to honor your body's needs while fully participating in the holiday festivities.

Buffet Table
Eating ICe Cream

Easy Tips!

  • Use Smaller Plates: Opt for smaller plates and bowls to naturally limit portion sizes.

  • Practice Mindful Eating: Pay close attention to your hunger cues and pause when you're satisfied, not overly full.

  • Slow Down: Eat slowly, taking time to savor each bite. Put your utensils down between mouthfuls.

  • Prioritize Favorites: Focus on your favorite dishes, and enjoy them mindfully, allowing you to feel satisfied with smaller portions.

  • Share or Save: Consider sharing a dish with a friend or saving leftovers for another meal to prevent overeating.

Making Conscious Decisions Video

In this video, we discuss three important areas for portion control:

  • Focus on what you can enjoy​

  • Plan your day ahead

  • Reduce second or third helpings 

These tips will help you manage your decisions thoughtfully instead of your feelings in the moment!​


Journal Prompts

  • Grab your journal and a pen, reflect on the following topic, then spend ten minutes writing out your thoughts and ideas. 

  • "How do you feel about portion control and mindful eating? What challenges have you faced in the past, and what strategies can you implement to improve portion control during meals?"

Further Reading

Being mindful of portion sizes without being overly preoccupied can help guide eating choices. Check out the full article here: Mindfulness + Simple Portion Size Tips for Better Eating (

portion from article.jpg
Food Packaging


Controlling your portions is essential for maintaining a healthy diet. Here are several tips to help remind yourself to control your portions each day:

  1. Pre-Portion Snacks: Divide snacks into smaller portions before eating. This prevents mindless overeating from a large bag or container.

  2. Avoid Eating from the Container: Transfer snacks and foods from large containers to smaller serving dishes to prevent overconsumption.

  3. Plan Ahead: Plan your meals and portion sizes in advance to avoid impulsive or excessive eating.


You've made it through the second section of mindful eating during the holidays! You're on your way to a healthier lifestyle while still enjoying every moment of this festive season.

It's time for your self-check-in. Please share your thoughts before moving on to the next section of the program with the button below. 


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