Avoid Portion Pitfalls!
For many of us weight loss is not easy. One of the
growing trends with food manufacturers is the erroneous
concept that "bigger is better". This simply makes it harder
for those trying to achieve or maintain a healthy weight.
When eating at many restaurants, it's hard to miss that
portion sizes have gotten larger in the last few years. The
trend has also spilled over into the grocery store and
vending machines, where a bagel has become a BAGEL and an
“individual” bag of chips can easily feed more than one.
Research shows that people unintentionally consume more
calories when faced with larger portions. This can mean
significant excess calorie intake, especially when eating
high-calorie foods. Here are some tips to help you avoid
some common portion-size pitfalls.
Portion control when eating out.
Many restaurants serve more food than one person needs at
one meal. Take control of the amount of food that ends up on
your plate by splitting an entr�e with a friend. Or, ask the
wait person for a “to-go” box and wrap up half your meal as
soon as it’s brought to the table.
Portion control when eating in.
To minimize the temptation of second and third helpings when
eating at home, serve the food on individual plates, instead
of putting the serving dishes on the table. Keeping the
excess food out of reach may discourage overeating.
Portion control in front of the TV.
When eating or snacking in front of the TV, put the amount
that you plan to eat into a bowl or container instead of
eating straight from the package. It’s easy to overeat when
your attention is focused on something else.
Go ahead,
spoil your dinner.
We learned as
children not to snack before a meal for fear of “spoiling
our dinner.” Well, it’s time to forget that old rule. If you
feel hungry between meals, eat a healthy snack, like a piece
of fruit or small salad, to avoid overeating during your
next meal.
Be aware of
large packages.
For some reason,
the larger the package, the more people consume from it
without realizing it. To minimize this effect:
- Divide up the contents of one large package into
several smaller containers to help avoid
over-consumption.
- Don’t eat straight from the package. Instead, serve
the food in a small bowl or container.
Out of sight,
out of mind.
People tend to
consume more when they have easy access to food. Make your
home a “portion friendly zone.”
- Replace the candy dish with a fruit bowl.
- Store especially tempting foods, like cookies,
chips, or ice cream, out of immediate eyesight, like on
a high shelf or at the back of the freezer. Move the
healthier food to the front at eye level.
- When buying in bulk, store the excess in a place
that’s not convenient to get to, such as a high cabinet
or at the back of the pantry.
jSource: Adapted from Centers for Disease Control and
Prevention |
