Right-sizing Your Meals
So how do you go about getting your
portions under control?
The first step should be to invest in a set
of measuring cups and spoons, along with an inexpensive scale. You may be
shocked to find out how much you are actually eating.
And don't worry that you'll have to carry a
scale and measuring cups everywhere you go. Once you weigh and measure your
food a few times, you'll have a better idea of what a normal portion looks
like.
Another trick is to use everyday objects to
visually estimate portion sizes. According to the American Dietetic
Association:
Even after you master the art of portion
sizing, eating normal-size portions in a supersized world can take some
getting used to. Studies have shown that the more food we see, the more we
tend to eat. So the key is to keep large portions out of sight -- and out of
mind.
Here are some tips to make it easier:
- Use a luncheon size plate for dinner
- Move the meat off the center of your plate and
pile on the vegetables
- Serve plates directly from the stove (no serving
dishes on the table) and leave the leftovers out of sight
- Take a small portion of a snack food and put the
container away. Better yet, buy these foods individually packaged, or
divide the bag into portions and store them in small baggies.
- Try a prepackaged frozen dinner that controls the
portions for you
- Put half your restaurant meal in a doggie bag for
lunch the next day
It All Adds Up
An extra bite here and there might not seem
like much in the scheme of things. But a little too much salad dressing, one
more scoop of potatoes, one more pat of butter -- day after day, these extra
little helpings add up to sizeable numbers of calories.
According to the Surgeon General, the
average adult gains one to three pounds per year by consuming as little as
an extra 100 calories per day.
To put things in perspective, 100 calories
is the difference between:
- 2 tablespoons of light vinaigrette and 2
tablespoons of creamy dressing
- A small handful of cashews and a large handful
- A regular cheeseburger and a quarter-pound burger
- A medium baked potato and a large one
- Two slices of toast and a medium bagel
- One cup of pasta versus 1 1/2 cups
Understanding serving sizes is key to a
successful weight-management program. Your eating plan recommends specific
amounts of foods to help you learn to accept portions that will result in
weight loss.
So put your new knowledge to work and help
stamp out portion distortion. Right-sizing your portions will bring big
benefits for your health and your life.
