Have you ever been out to eat and when your food arrives said, “This is enough food for two people.” or “We should have shared this.” Let’s face it, when we eat out, it is often hard to control our portion sizes, but it can be done. We can also take steps to control our portion sizes at home as well. Here are five important things you need to know about portion control:
Portions vs. Servings – A portion is the amount of food you eat. A serving is a standardized measurement, just like a cup or a quart. Knowing the difference will greatly improve your effort to cut calories. A single serving of meat is the size of a deck of cards, while a single serving of a side dish like a vegetable or potato is the size of a tennis ball. A single serving of bread is just one slice. Practice eating portions of correct servings and you are sure to see some weight loss.
All Things in Moderation – Sure, you can purchase special portion control plates that only hold small amounts of food. Or you can buy pre-packaged foods to eliminate the need to worry about portion control. That said, the simplest way to effectively control calories is to cut your current portions in half. Fix your plate as you normally would, then return half of what you’ve dished out. Moderation is key to eating enough, but no more.
Share and Share Alike – When you go to a restaurant, order one meal and two plates. Most restaurants routinely serve double or even triple the amount of food recommended by nutrition experts. By sharing your food you share an intimate meal with your dining partner, and ensure you are eating only what your body needs instead of what your brain wants. If you want your own entree, ask your server to box half of the meal up for you and bring it to the table with your plate. This way, you control your portion and get lunch for tomorrow.
Feed Your Inner Child – Order from the children’s menu. The portions are smaller and so is the price. If the menu states it’s for the 12 and under crowd, order it to go. You can still sit at a table and enjoy your meal. You might even get a cool toy to play with!!
Divide and Conquer – Make a grocery list and stick to it. Plan meals that are healthy and well-balanced, then cook up just enough food to feed your crew the appropriate serving sizes. If your family is still hungry, offer fresh fruits and vegetables instead of second helpings of potatoes and gravy. Divide snacks into small portions using resealable plastic bags or containers. Finishing off a small snack-size bag of pretzels is much better than munching through a gigantic bag before you even realize it.
For more information about portion control or other health related topics, please contact Kim Miles, County Extension Agent – FCS at 325-646-0386.
