How to control your food portions when eating at home or out

You do not need to measure and count everything you eat for the rest of your life-just do this long enough to recognize typical serving sizes. Try the ideas listed below to help you control portions at home.

*Take the amount of food that is equal

one serving, according to the Nutrition Facts (on label), and eat it off a plate instead of eating straight out of a large box or bag.

*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.

*To control your intake of the higherfat, higher-calorie parts of a meal, take seconds of vegetables and salads instead

meats and 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 leftovers in amounts that you can use for a single serving or for a family meal another day.

*Try to eat meals at regular intervals. Skipping meals or leaving large gaps of time between meals may lead you to eat larger amounts of food the next time that you eat.

*When buying snacks, go for singleserving prepackaged items and foods that are lower-calorie options.

*Make snacks count. Eating many high-calorie snacks throughout the day may lead to weight gain. Replace snacks like chips and soda with snacks such as low-fat or fat-free yogurt, smoothies, fruit, or whole-grain crackers.

*When you do have a treat like chips or ice cream, measure out cup of ice cream or 1 ounce of chips, as indicated by the Nutrition Facts (on label), eat it slowly, and enjoy it! When Eating Out

Research shows that the more often a person eats out, the more body fat he or she has. Try to prepare more meals at home. Eat out and get take-out foods less often. When you do eat away from home, try these tips to help you control portions:

*Share your meal, order a half-portion, or order an appetizer as a main meal. Examples of healthier appetizers include tuna or chicken salad, minestrone soup, and tomato or corn salsas.

*Take at least half of your meal home. Ask for a portion of your meal to be boxed up so you will not be tempted to eat more than you need.

*Stop eating when you begin to feel full. Focus on enjoying the setting and your friends or family for the rest of the meal.

*Avoid large beverages such as "supersize" sugar-sweetened soft drinks. They have a large number of calories. Instead, try drinking water with a slice of lemon. If you want to drink soda, choose a calorie-free beverage or a small sugarsweetened soft drink.

Remember: The amount of calories you eat affects your weight and health. In addition to selecting a healthy variety of foods, look at the size of the portions you eat. Choosing nutritious foods and keeping portion sizes sensible may help you reach and stay at a healthy weight.

Source: U.S. Department of Health and Human Services and National Institutes of Health

Reader Comments

No comments have been posted. Be the first!

Other Stories With Comments:
Article	Comments
Land transfer tax-- let the voters decide	1