Tips for Controlling Portion Sizes
You do not need to measure and count everything you eat for the rest of your life, just long enough to recognize standard serving sizes. Try these other ideas to help you control portions at home:
- Take a standard serving out of the package and eat it off a plate instead of eating straight out of a large box bag.
- Use your salad plate your dinner plate. A smaller portion of each item on your plate is the key.
- Avoid eating in front of the TV or while busy with other activities. Pay attention to what you are eating and fully enjoy the smell and taste of your foods.
- Eat slowly so your brain can get the message that your stomach is full. Put your fork down between bites to help make the meal last longer.
- Drink an 8 oz. glass of water before your meal. This will help give you a sense of fullness.
- Take seconds of vegetables or salads instead of higher-fat, higher-calorie parts of a meal such as meats or desserts.
- When cooking in large batches, freeze food that you will not serve right away. This way, you will not be tempted to finish eating the whole batch before the food goes bad. And you will have ready-made food for another day. Freeze in single-meal-sized containers.
- Try to eat three sensible meals at regular times throughout the day. Skipping meals may lead you to eat larger portions of high-calorie, high-fat foods at your next meal or snack. Eat breakfast every day.
- Keep snacking to a minimum. Eating many snacks throughout the day may lead to weight gain. Snacking can help prevent overeating at your next meal. Be sure to snack on low-fat foods like low-fat yogurt, popcorn, pretzels.