Portions Are Important
It is a well-known fact that Americans are getting heavier and
heavier. Obesity is an epidemic in
children, women and men of all ethnic and economic backgrounds in the
Take control of the amount that you eat. Get a ‘to go’ box and put half in it before you eat at the restaurant or split the entrée’ with a friend. You’ll save on calories and the bill.
Take the leftovers home and enjoy it for lunch the next day. Instead of super-sizing at the fast food place, try ordering a smaller size. Try ordering the low-calorie dressings with your salad, cups of fruit instead of the fries, bottled water or milk instead of the fountain drink.
If you feel hungry between meals, eat a healthy snack such as a piece of fruit or a small salad to avoid overeating at the next meal. When we eat too fast, we overfill our stomachs before it can send the brain the message that it has had enough. Slow down when you are eating your meal. Talk with a friend during the meal. Put the fork down in-between your bites and chew your food well. This gives your body time recognize when it is full.
Pay attention to the package information about the portion sizes of food and drinks. The soft drink we purchase might actually be 2 or more servings. The muffin might be enough for 3 servings. We often eat the whole thing thinking that it is only meant to be for a single serving. The portion sizes of food have increased over time so it is important to check the labels. The larger the package, the more people eat without realizing it. Put a serving in a cup instead of eating straight from the bag. Or divide the contents of the bag into separate snack bags to avoid overeating and help you stay aware of the amount you are eating.
Eating in front of the TV or a movie can cause eating more than necessary. It is easy to overeat when your attention is focused on something else. Portion out the amount you need to eat before the movie begins and don’t eat directly from the box.
Here are some suggestions to help you eat the right portions:
ü Use a smaller plate when you eat at home.
ü Avoid going back for seconds.
ü Wait 10 or 15 to give your body time to tell you its full
ü Buy small packages of treats
ü Ask for extra lettuce and tomatoes and whole grain bread on sandwiches.
ü Store tempting foods on the highest shelves or in the back of the freezer.
ü Drink a glass or two of water before a meal.