Yu nɔ go ebul fɔ stɔp fɔ it pasmak if yu nɔ kɔntrol di it we yu de it? Lɛ wi lan di rayt tin we na fɔ kɔntrol di pat dɛn!

Sɔntɛnde yu kin fil lɛk se wi kin it smɔl tumɔs? Infakt, bɔku pan wi kin it tumɔs dis tɛm ya ɛn wi nɔ kin ivin no. Wan rizin fɔ dat na bikɔs naw wi dɔn yus fɔ si ɛn it bɔku bɔku it dɛn. So, wi go tok mo ditel tide abaut portion control ? Dis rili impɔtant fɔ yu ɛn yu famili.

Wetin mek wi nid fɔ tink bɔku bɔt di bɔku it dɛn we wi fɔ it? (Prɔblɛm fɔ it pasmak)

Fɔ tɔk am simpul wan, bɔku bad tin dɛn kin apin we pɔsin it bɔku. Pipul wae kin it pasmak ɔltɛm kin gɛt bɔrku bɔdi, dat na, dɛn kin gɛt pasmak/fat pasmak. Nɔto dat nɔmɔ, bɔt dɛn kin gɛt bɔku ɔda wɛlbɔdi prɔblɛm dɛn bak.

Imajin, tin dɛn lɛk dis kin apin:

• Ay Blɔd Prɛshɔn
• Kɔlestɔl we bɔku
• Tayp 2 Dayabitis
• Bɔn ɛn Jɔyn Prɔblɛm : Dis kin bi di rizin we mek yu ni dɛn kin at bad bad wan.
• Slip apnea na we yu fil lɛk se yu de swɛla wantɛm wantɛm we yu de slip na nɛt.
• Sɔmtɛm dis kin mek bak yu gɛt tin dɛn lɛk pwɛl hat .

Dis kin mek bak di risk fɔ gɛt siriɔs sik lɛk at sik ɛn strok pan ol pipul dɛm.

Naw luk, we wi go na stoa ɔ rɛstɔrant, wetin mek dɛn kin tray fɔ gi wi big pat? Bikɔs wi kin tink se, ‘Na west mɔni, i fayn if wi bay wan we big pas am.’ Bɔt, if da ‘valyu it’ de ful-ɔp wit ɔyl, shuga, ɛn kalori we nɔ nid, i go ambɔg wi wɛlbɔdi, nɔto fɔ bɛnifit am, nɔto so? Na dat mek i impɔtant fɔ kɔntrol di pat dɛn we yu de it.

Wetin na di ‘serving size’ we de pan it paket? Mek wi ɔndastand smɔl.

Yu go dɔn notis se bɔku it paket ɛn tin dɛn we wi kin bay na di stoa gɛt ‘serving size’ pan dɛn. Dis nɔ min di amount we wi *fɔ* it, bɔt na aw bɔku pan da it de pipul dɛn kin it wan tɛm. Dat min se if yu it da amount de, yu kin si ɔmɔs kalori ɛn nyutriɛnt – dat na ɔmɔs ɔyl, shuga, sɔl, ɛn ɔda tin dɛn – yu go go insay yu bɔdi.

Sɔntɛnde, di sayz we yu kin it we yu de it kin smɔl pas di wan we yu kin it. If na so i bi, di ‘pɔshɔn saiz’ de tɔk bɔt di it we yu pik fɔ it. I impɔtant fɔ ɔndastand di difrɛns bitwin dɛn tu.

Tink bɔt am dis we. Yu bay wan paket we gɛt frɔzɛn vɛjitebul dɛn na di stoa. Ivun se di saiz we yu de sav na ‘1 kop’, if yu wan it laik wan kop and haf, dat wan fayn. Bikɔs bɔku pan di vɛjitebul dɛn nɔ gɛt bɔku kalori, dɛn nɔ gɛt bɔku fat, bɔt dɛn gɛt bɔku tin fɔ it.

Bɔt, we wi de tɔk bɔt it dɛn we gɛt bɔku kalori, shuga, ɛn fat, dat (saiz fɔ sav) rili impɔtant. I tan lɛk smɔl wɔnin to wi se, ‘Yu kin de it tumɔs, ɛn i kin bad fɔ yu bɔdi.’

Fɔ ɛgzampul, lɛ wi se yu bay 100 gram paket biskit ɛn it dɛn ɔl wan tɛm. Bɔt if di saiz fɔ di savis na di lɛbl rayt ‘30 gram’ (dat na lɛk 3 biskit), dat min se yu dɔn it pas tri savis! Nɔto dat nɔmɔ, yu dɔn it tri tɛm di kalori dɛn ɛn tri tɛm di shuga we dɛn rayt na di lɛbl! Yu ɔndastand aw dat denja?

So ɔmɔs wi fɔ it? (Di Mɔnt dɛn we Dɛn Rikɔmɛnd)

Okay, wi no naw se saiz we pɔsin kin it na di it we pipul dɛn kin it ɛn di tin dɛn we de insay. Bɔt, i nɔ de tɛl wi us it dɛn wi fɔ it ɛn ɔmɔs wi fɔ it fɔ mek wi gɛt wɛlbɔdi. Na dat mek di kɔnsɛpt fɔ balans it impɔtant. Na Amɛrika, wan sistɛm de we dɛn kɔl ‘MyPlate’, we na aw fɔ miks it dɛn di we we go fayn fɔ yu ɛn yu famili ɛn it di rayt amɔnt. Wi fɔ tink bak bɔt di it dɛn we wi de it da we de. Yu kin aks yu dɔktɔ ɔ pɔsin we sabi bɔt it fɔ no mɔ bɔt dis.

Di Divayd Plɛt Mɛtɔd - Na fayn advays fɔ izi fɔ kɔntrol di it we yu de it!

Wan rili izi ɛn prɛktikal we fɔ kɔntrol di bɔku it we yu de it na di kɔnsɛpt fɔ di ‘divayd plet’. I tan lɛk di ‘MyPlate’. Imajin se yu plet sheb to 4 pat.

• `#### Wan kwata pan di plet fɔ protin`

Dat min tin dɛn lɛk mit, fish, eg, chikip, lentil, ɛn soya. Dɛn tin ya rili impɔtant fɔ mek di bɔdi gro ɛn fɔ mek di mɔsul dɛn bɔku.

• `#### Wan ɔda pat (1/4) pan di plet na stach (lɛk pɔt, swit pata, maniok, kɔn) ɛn grens (lɛk bran rays, kurakkan bred, rotis we dɛn mek wit atta flawa, nuts)`

I bɛtɛ fɔ pik ɔl di grens dɛn as yu ebul. Tin dɛn lɛk rays we dɛn mek wit ɔl di tin dɛn we dɛn dɔn mek, bɔku wit, ɛn bali.

• `#### Af (1/2) pan di plet fɔ bi vɛjitebul (ɔ frut ɛn vɛjitebul)`

Yu kin ad ɛni vɛjitebul ɔ frut to dis, lɛk grɛn we gɛt lif (mukunuvenna, gotukola, kankun), karɔt, bit, pɔmpin, bins, tomato, kɔkumba. Dɛn tin ya kin gi vaytamɛn, minral, ɛn fayv.

Di tin we impɔtant pas ɔl na dat yu nɔ want fɔ tɔn it frɔm wan pat to ɔda pat ɔ gɛda am lɛk mawnten. We yu sheb yu plet dis we, i nɔ jɔs de ɛp yu fɔ kɔntrol di it we yu de it, bɔt i de mek am izi bak fɔ mek yu fid yu famili it we balans.

Sɔm ɔda fayn fayn advays dɛn fɔ kɔntrol yu pat saiz (Portion Control Tips)

As mama ɛn papa, wi kin kɔntrol di we aw wi de it ɛn tich wi pikin dɛn fɔ du di sem tin. Na sɔm ɔda advays dɛn ya fɔ ɛp:

• Yuz smɔl plet dɛn fɔ sheb it.Dɔn di it kin luk big. Tink bɔt am, we yu gɛt sanwis na big dina plet, i kin rili luk smɔl. Bɔt if yu put di sem sanwij pan smɔl sayd plet, yu go fil lɛk se, ‘O, bɔku de.’
• We yu de mek bɔku it wan tɛm, sheb di tin dɛn we lɛf to smɔl smɔl bifo yu put am na frij ɔ friza. Dɔn we pɔsin na di famili go tek sɔntin fɔ it, dɛn go jɔs gɛt di rayt saiz it na dɛn an.
• Nɔ mek pikin dɛn it it we kɔmɔt na paket ɔ big kɔntena. Divayd am to difrɛn plet ɔ bol dɛn. Mek am yu abit fɔ it na di kichin tebul as yu ebul.
• Fɔ it bifo di TV, yu fon, ɔ ɛni ɔda skrin nɔ fayn atɔl. We wi du dat, wi kin dɔn it mɔ ɛn wi nɔ kin ivin no.
• We yu de sheb it, nɔ briŋ di wan ol plet ɔ dish na tebul, bɔt sheb am frɔm di kichin kɔnta. If sɔm it lɛf, tink tumɔs bifo yu sheb am di sɛkɔn tɛm. If yu aks am fɔ di sɛkɔn tɛm, gi am vɛjitebul salad ɔ sɔm frut.
• Tray fɔ it tri it dɛn we gɛt fayn fayn tin dɛn ɛn wan ɔ tu snek dɛn we gɛt wɛlbɔdi ɔltɛm ɔlsay na di de. If yu skip fɔ it, yu go it pasmak di nɛks tɛm we yu it.
• Ad mɔ salad ɛn frut dɛn to yu famili in it. Ɛspɛshali we yu bigin fɔ it wit sɔntin lɛk salad, dɛn kin kɔntrol angri ɛn yu kin fil ful insay shɔt tɛm. Dis kin ɛp bak fɔ kɔntrol di kalori we yu nɔ nid.
• Nɔ rɔsh we yu de it. It smɔl smɔl. Chew yu it gud gud wan. Gi ɔlman tɛm fɔ fil ful, dɔn sheb am bak if yu nid fɔ du dat. Fɔ it togɛda as famili na fayn chans fɔ tɔk to dɛnsɛf ɛn fɔ mek padi biznɛs wit dɛnsɛf.
• Nɔ fos yu pikin dɛn fɔ ‘it te di plet klin.’ Tich dɛn fɔ lɛf fɔ it we dɛn ful-ɔp. Dis rili impɔtant.
• We yu go na rɛstɔrant, sheb yu it, ɔ ɔda wan apɛtɛyt wit yu men it, ɔ pak af pan yu it fɔ kɛr go na os bifo yu bigin.
• We yu de ɔda take-away, ɔda smɔl smɔl pat dɛn ɛn sheb am wit ɔlman na os (famili stayl). We yu de it na fast fud rɛstɔrant, pik it dɛn we gɛt wɛlbɔdi opshɔn (lɛk milk, frut, karɔt) fɔ di smɔl wan dɛn.

Yu tink se wi fɔ tich di smɔl wan dɛn bɔt di sayz dɛn we dɛn fɔ it? (Fɔ Mek Pikin dɛn Involv)

Na fayn tin fɔ mek pikin dɛn tek pat tranga wan fɔ ɛp dɛn fɔ ɔndastand ɔmɔs dɛn fɔ it. Yu kin mek dis bi gem.

Jɔs tink bɔt, lɛk wan kɔp rays kin du fɔ wan we pɔsin kin it fɔ smɔl pikin. So, gi yu pikin wan skɔp ayskrim ɛn aks se, "Wi go sheb rays krim tide?" ɛn mek di famili sheb di rays. I go tan lɛk gem fɔ dɛn, ɛn dɛn go ɛnjɔy am.

Wan mit fɔ di sayz lɛk wan dɛk fɔ kad. So, tek wan pat pan chukchuk ɛn mɛzhɔ am. "Luk, pikin/dota, dis na laik dek of kad?" Aks.

Dɔn bak, pul di skel na di kichin. Pan ɔl we fɔ wej ɛn mɛzhɔ it nɔ go tan lɛk se i fayn to yu, i kin rili fayn fɔ pikin dɛn. Nɔto dat nɔmɔ, bɔt na fayn we fɔ mɛmba nɔmba ɛn kɔlkyulɛshɔn.

Wi go mɛzhɔ am bay di sayz we wi an gɛt?

If yu nɔ gɛt ɛni tin fɔ mɛzhɔ, wan rili izi we fɔ gɛt rough aidia bɔt ɔmɔs fɔ it na fɔ yuz yu an. Dis na fayn we fɔ mɛmba yusɛf se pikin dɛn nid fɔ it smɔl bikɔs dɛn an smɔl pas big pipul dɛn.

• Fist we dɛn lɔk na di sayz we pikin in fist we dɛn lɔk (we tan lɛk di sayz we pikin in fist we dɛn lɔk) fɔ wan it we dɛn kin it nuts, rays, brɛkfas siriɔs, vɛjitebul, ɛn frut.
• Sɔntin lɛk mit ɛn fish kin saiz lɛk pikin in pal.
• Limit di ɔyl we dɛn ad to it (lɛk bɔta, ɔyl, mayonez, ɛn salad dresin) to di sayz we di pikin in big an ɔp de.

Ɛn nɔ fɔgɛt di gud nyus bɔt pat saiz: dis kin wok ɔl tu di we dɛn! Ivin if yu want fɔ ridyus di sayz fɔ it lɛk spaghetti, yu kin sheb vɛjitebul lɛk karɔt ɔ bins to pas wan savis. Dis go mek am izi fɔ mit yu ‘5 frut ɛn vɛjitebul dɛn wan de’ gol, nɔto so?

Fɔ dɔn, di tin we impɔtant pas ɔl (Take-Home Message) .

Fɔ dɔn, di wok we wi de du as mama ɛn papa fɔ tich pikin dɛn bɔt di sayz we dɛn fɔ it, rili impɔtant . Di we aw wi de it, di we aw wi de pik it, di we aw wi de tink bɔt pat saiz – pikin dɛn de wach ɔl dis.

If wi it wit maynd, wi pikin dɛn go lan frɔm da ɛgzampul de. So, it na sɔntin we pɔsin fɔ ɛnjɔy wit gladi at. Na di sem tɛm, na wi wok fɔ it tin dɛn we gɛt fayn fayn tin dɛn we wi bɔdi nid. If na so i bi, wi go ebul fɔ liv lɛk famili we gɛt wɛlbɔdi ɛn we gɛt gladi at. Yu ɔndastand? If yu gɛt ɛni ɔda kwɛstyɔn bɔt dis, nɔ fɔgɛt fɔ tɔk to yu famili dɔktɔ.

` Pɔshɔn Kɔntrol, Fɔd Kwantiti Kɔntrol, Fɔ It Wɛlbɔdi, Balɛns Dayt, Pikin Nutrishɔn, Fat, Saiz fɔ Savis, Fɔ it pasmak