Portion size can be a huge make or break habit for weight maintenance or weight loss. A cookie won't make or break a diet but not being mindful of appropriate portion sizes can dampen your efforts. You don't have to weigh and measure every food that you eat but these top 7 tips can make choosing appropriate portion sizes easy and simple.
1. Make half of your plate fruits & vegetables.
Loading up on fruits and vegetables is always a good choice!
2. Use smaller plates and bowls.
3. Pack up leftovers before you eat.
Do you find yourself gravitating back to the kitchen for seconds or thirds? Or somehow the family style dinner continues to add food to your plate? Instead of grazing all evening on your dinner leftovers, make your plate and pack up the leftovers (bonus: already packed lunch for them morning!). This will give your body time to digest before you make an active decision that you would like a little more to eat.
4. Share a restaurant entree with your dinner partner and add an extra side of veggies.
Restaurant entrees can be much bigger than recommended portion sizes. Try splitting an entree with your dinner partner and adding an extra side of vegetables. You'll walk about from your meal satisfied but not over stuffed (with a much lighter check $$$).
5. Stop eating straight from the bag/box/container.
It's 8PM and you are sitting on the couch watching your favorite DVR episode and you decide to grab a crunchy snack. So you head to your pantry and grab a box of veggie puffs and head back to the couch. You have a few handfuls here and there and before you know it there is only a little bit left. You don't want to put just a handful of puffs back into your cupboard, so you do what most of us do: you finish the remainder of the bag.
6. Try using measuring cups for a day.
When we are pouring cereal into a bowl, we kid ourselves into thinking that we know what 3/4 of a cup looks like but I challenge you to pull out your measuring cups (even for just 1 day!) and to give yourself a visual of what 3/4 of a cup of cereal ACTUALLY looks like. I bet you will be slightly surprised to see that is smaller than you originally thought.
7. Limit distractions at meals: turn off the TV, put down the phone, connect with your meal.
Until next time!
Amanda Rosenberg RDN