Saturday dinner is pizza with friends. You’ve been paying more attention to portions this week, and you want to enjoy the evening without negotiating with yourself over every slice.

That dinner belongs in your week, too.

Portion control can start with one small habit: put the amount you want to start with on a plate, sit down, and enjoy it. Before reaching for more, pause and notice how you feel. You can have seconds. The pause simply gives you a moment to decide.

For snacks, try putting some into a bowl before settling into the couch or sitting down at your desk. Serving food onto a dish instead of eating straight from the package is one of the practical suggestions in NIDDK’s guide to food portions.

The same awareness can leave room for flexibility.

If you like having a cheat day, think of it as a more relaxed day. You don’t have to earn it by eating perfectly all week. It might be a family celebration, a favorite restaurant, or a Saturday when you want fewer food decisions.

Think about what you’re looking forward to, whether that’s pizza with friends or a dessert you rarely get to order. Enjoy it, and give yourself room to notice when you’ve had enough.

Favorite foods can have a place in ordinary days, too. Tuesday can include ice cream.

After a relaxed day, return to your usual routine at the next meal. One dinner doesn’t need to become a verdict on your whole week.

This week, try putting your afternoon snack in a bowl and leaving room for Saturday’s pizza. Both can be part of a routine you want to keep.