Quick tips to help you avoid portion size pitfalls and help manage your weight
Portion sizes (and waistlines) have increased dramatically in recent years. Restaurant meals, bottled soft drinks, and packaged snacks are much larger today than they were just a generation ago. Studies show that people tend to eat more when portions are larger. Because oversized portions have become the norm in our culture, it’s easy for people to unknowingly eat more than they should. Here are some easy tips for taking control of portion sizes and managing your waistline.
Tips for eating out
Enjoy eating out without overdoing it by splitting your meal with a friend or packaging half of your meal up in a to-go box as soon as your food arrives. You might even be able to have the server package half of your meal up before it arrives at the table.
Meals at home
Prevent overeating at mealtime by serving food on individual plates rather than family style. This will help you avoid the temptation to take “just a little bit more”.
Eating in front of the TV
When you watch TV, it’s tough to be mindful of the food you’re eating. The best advice is to turn off the TV during mealtime. If you want to enjoy a snack while watching TV, put the amount you plan to eat in a small container. Leave the rest in the pantry where it is out of sight and out of reach. You might also try reaching for a bag of baby carrots or sugar snap peas. You can eat as much as you want without feeling guilty.
Smart snacking strategies
Curb hunger before meals by reaching for fruits and veggies. Taking the edge off your hunger with a healthy snack will help you avoid overeating at mealtime. Also, avoid eating snack foods directly from the package. Divide the contents of the large bag of pretzels into small single serving containers. It’s easy to stick to small portions when they are pre-packaged.
Arrange your pantry to encourage healthy choices
Avoid temptation by placing tempting foods such as sweets and chips out of sight. Keep healthier choices at eye level to help encourage you to reach for the best choices when hunger strikes.
Sources: www.cdc.gov, Harvard School of Public Health
Catherine oversees UBF's daily operations and client retention strategy. She has a background in mathematics, economics, and human resources. In her spare time, she enjoys spending time with her family, taking the dog on long walks, and caring for a small and unfruitful garden.