Portion sizes are increasing almost everywhere we turn – at the grocery store, at restaurants, at home and at the movies. Studies show that when faced with larger portions, people inadvertently consume more calories that can lead to weight gain. There are ways that you can control your portions. Here are some ways that portion control can help you toward a healthier lifestyle.
Serving Size
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 entrée with a friend. Or, ask the waitperson for a “to-go” box and wrap up half your meal as soon as it’s brought to the table. If you order an entrée, take the leftovers home, refrigerate and enjoy another meal or a snack tomorrow.
Portion Size vs. Serving Size
Remember that a portion size is the amount of a single food item served in a single eating occasion, normally a meal or a snack. People often confuse portion size with serving size, which is a standard unit of measuring foods (a cup or an ounce are good examples). Portion size is the amount offered in the packaging of prepared foods, or the amount a person chooses to put on his or her plate.
For example, bagels or muffins are often sold in sizes that constitute at least 2 servings, but consumers often eat the whole thing, thinking that they have eaten 1 serving.
Order Smaller Portions of Fast Food and Take-Out
• Try fast food options such as smaller burgers, grilled chicken sandwiches or salads with low-calorie dressings, cups or bags of fresh fruit, low-fat milk, 100% fruit juice and bottled water.
• At sandwich shops, ask for leaner cuts and smaller amounts of roast beef, turkey, or ham; extra lettuce and tomato; and whole-wheat, oatmeal, or multigrain bread.
• When dining out, order a light appetizer instead of an entrée.
Portion Control When Eating In
• If your first portion is big enough, avoid going back for more.
• The smaller your plate, the smaller your portion. Eat your meals at home on a smaller plate.
• Before going back for seconds, wait 10 or 15 minutes. You might not even want seconds!
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.
• Buy or portion out treats and snacks in small bags or packages.
• Portion sizes are key especially for once-in-a-while foods such as treats, sweets and drinks.
