Let's face it. Most of us put too much food on our plates. And when served a large meal in a restaurant, we do our best to finish what's on our plate. If you're trying to lose or maintain your weight, start by cutting back on the amount of food you consume. Try these tips for managing portion sizes when dining out or at home.
- Visualize reasonable portions. Become familiar with how much is enough. Make associations with common objects to help you remember how much of a particular food to eat. Take a look at these common references for various portion sizes.
What is a recommended portion?
What does it look like?
3 to 4 ounce serving of meat or fish
A deck of cards or a computer mouse
1 cup of cooked vegetables
A baseball
1 ounce of bread
A sandwich-size slice
1 ounce of cheese
A wine cork
1 teaspoon of butter
Two-thirds of a standard pat - Put less food on your plate. When you're eating at home, only put the recommended portion on your plate. At restaurants, eat only a reasonable portion and bring the extra food home for lunch the following day.
- Share a meal. When dining out, consider sharing a salad or appetizer and splitting an entrée with a friend. It's a great way to control the amount of food you eat.
- Slow down. It takes about 20 minutes to feel full once your stomach is actually full. So eat slowly and savor your food. You'll leave the table feeling satisfied after a reasonable portion, rather than bloated after over-indulging.
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