Portion Control Tips
Contributed by Carol McCoy
- 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. You can count this as part of your meal.
- When eating 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.
- To minimize the temptation of second and third helpings when eating at home, serve the food on individual plates, instead of putting the serving dishes on the table. Keeping the excess food out of reach may discourage overeating.
- 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 waitress for a “to go” box and wrap up half your meal as soon as it’s brought to your table.
- People tend to consume more when they have easy access to food. Make your home a “portion friendly zone”. Replace the candy dish with a fruit bowl. Store easily temping foods, like cookies, chips, or ice cream, out of immediate eyesight, like on a high shelf or at the back of the freezer. Move the healthier food to the front at eye level. Or don’t buy those things at all to avoid the temptation, avoid those aisles at the market.
- For some reason, the larger the package, the more people consume from it without realizing it. To minimize this effect:
a. Divide up the contents of one large package into several smaller containers to help avoid over-consumption.
b. Don’t eat straight from the package. Always serve the food in a small bowl or container.
Hope this helps anyone who is interested in portion control.