Eat The Right Portions

ARE YOU EATING THE RIGHT PORTIONS?

Portion sizes are increasing almost everywhere we turn - at the grocery store, at restaurants, at home and at the movies. Studies show that the when faced with larger portions, people inadvertently consume more calories which can lead to weight gain.

Here are ways by which you can control your portions:

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 wait person 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.

Eat Your Fast Food on a Plate:

When you order fast food, picture the food on a plate. Even better, take it home and put it on a plate. You may be surprised at how full the plate looks, so next time try a smaller size.

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.

Look for low sodium options.

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.

Drinks Count Too!

Try drinking a glass of water before your meal.

Try making your own iced tea with honey, instead of white sugar.

Instead of an alcoholic beverage, try a diet soda, or club soda with fresh lemon or lime. You will consume less calories.

Try mixing 100% fresh fruit with club soda for a refreshing alternative to soda or packaged drinks.

You can make your own lemonade with fresh lemons, sparkling water, and honey instead of sugar.

Go Ahead - Spoil Your Dinner:

We learned as children not to snack before a meal for fear of "spoiling our dinner." Well, it's time to forget that old rule. If you feel hungry between meals, eat a healthy snack, like a piece of fruit or small salad, to avoid overeating during your next meal.

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.