Make that a Large? No Thanks! Tips on Portion Control

Portion control.  It is one of the most important things about a diet and yet, we tend to ignore it.  Portions have increased by 2 to 5 times since the 1970s (Kadey, 2012).  No wonder America is gaining so much weight – we are taking in about 32% more calories daily.

Have you ever noticed how stuffed you feel after eating out?  Or the amount of food that was left on your plate even though you had the guilty feeling of wasting it?  It is difficult to control your portions when restaurants are giving us gigantic platefuls of food and when the dinner plates we buy are the size of wagon wheels. 

We super size everything because we want to get the most out of our hard-earned money.  That is a logical and responsible way of thinking - until you realize that it comes at the higher price of poor health and disease.  Those extra calories and the poor food quality available to us are all contributing to the obesity epidemic and the increase in diseases like Type II Diabetes, hypertension, and heart disease.

One way to start eating better is to focus on portion control. Cutting down on the amount of food consumed is an immediate action one can take.  But how?  Here are some tips on getting those food portions down to healthy sizes.

Go Red – One study showed that people who ate on red colored plates ate less (Kadey, 2012).  This could possibly be contributed to the color’s meanings of stopping and present danger.  So maybe try eating your meals on a red plate!

Take it Down – Try eating your proteins and carbs on a salad plate and your salad on your dinner plate.  Smaller plate = smaller portions.  You don’t feel as bad after eating all of the food on your plate because you haven’t wasted any AND you haven’t engorged yourself!

Take it to Go – When you go to a restaurant, ask for a to-go box as soon as you get your food.  Place half of your meal in the to-go container and take it home with you!  This is a great way to save money AND cut down on your portions.

Read Labels – Turn that package of cereal over and read the serving size.  The food industry’s thoughts on what a serving is and what your thoughts on what a serving is are most likely two different things!  Serving sizes tend to be smaller than expected so when you eat an entire bowl of those frosted and sugary flakes, you are most likely eating over the “recommended” serving size.

Be a Kid – Order from the kid’s menu.  These kid-size portions are smaller and are closer to an actual correct sized portion.  Added bonus: you might get a toy with it!

Fiber Starters – Appetizers that are fiber-rich reduce hunger and help you cut your food intake. Try having a salad with olive oil and balsamic vinegar or an apple before meals.

Focus – Pay attention to what you are eating and not on the television or the computer screen. In a study done in 2011, people who were distracted while eating at almost double the calories than those who were not distracted.  Sit down at the dinner table and focus on what you are eating. 

Savor the Flavor – Related to focusing on your food, try to enjoy and savor what you are eating.  Take your time and really taste your food and the flavors that are in your food.  You can even make it a game!  When you are eating at a restaurant, try to see if you can guess what is in the food.  When you cook something that has multiple ingredients, make it a game the whole family can play and you are the score keeper!

Snack Time – Glucose levels dropping in the blood stream can cause hunger pains to escalate.  Keep those glucose levels at an optimal level by having healthy snacks between meals.  Make sure that those snacks have a good amount of protein to help keep you satisfied until meal time.  Some suggested snacks include nut butter on apple slices, all natural cheese stick, or 25 almonds.

 

References

Kadey, M. (2012). Portion distortion. IDEA Food and Nutrition Tips, 1(7).