BIG PORTIONS = MEGA CALORIES
We equate portion size to value. Did you know that by eating an additional 10 fries per day or an ounce of cheese, which is approximately an extra 100 calories per day, can add up to a 10 pound gain in one year. CALORIES COUNT!!!
Since more than 60 percent of the population of Americans are overweight; we clearly have a problem with portion distortion.
You can learn to moderate your portions by following these tips:
While you're at home
- Spread food across the table. If it’s directly in front of you –you’re more apt to nibble and pick up more food than you need.
- Never taste while cooking – try chewing gum instead of testing the food.
- Eat all meals sitting at the same place – preferably a table.
- Try not to engage in other activities while eating (like watching TV or reading) Studies have shown that you are oblivious to the extra calories being ingested.
- Slow the pace of your eating. Instead of inhaling your food, enjoy the moment and put your fork down in between bites. Don’t pick it up until you’ve swallowed the food in your mouth.
- Avoid eating out of the bag or carton, for it’s extremely difficult to tell how much you’re actually eating.
- Use half as much oil as usual when you saute vegetables for dinner tonight.
- Drink half your pop now and half tomorrow- instead of downing the whole bottle in one sitting.
- If you're at the grocery store--make sure you Shop from your list and buy only those items on your list. This should eliminate temptations for the “extra” goodies. You have more control this way.
- Shop after a full meal. You will lose against the temptations of a grocery store. You’re up against the food manufacturers and the aromas of the foods at the grocer are all triggering you to buy more food.
- When at a restaurant - Try ordering the lunch size portions. This size is probably as close as you’re going to get to a proper serving size.
- Share the meal with someone else.
- Order water with lemon .
- Ask for half or smaller portions- don’t worry if it’s not cost effective –it’s worth it.
- Eyeball your appropriate portion, set the rest aside, and ask for a doggie bag right away.
- If fries come with your order, ask for a vegetable instead
- Eat one slice of bread when making a sandwich instead of two slices.
- Cut your mayo, oil based salad dressings and butter in half-these items are 100 % fat -- Eat at restaurants that either display or have available nutrition information, especially calorie information.
You don't have to be a nutrition expert to be smart about controlling calories when eating out. The more control you have over the food in front of you, the more likely it is that you'll be able to stick to a lower-calorie eating-out plan