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Portion Distortion & Portion Control

portion distortion

Portion control takes practice!

Do you find it hard to limit yourself to healthy portion sizes at home and on the go? Do you tend to lose control with sweets?  Do you need help meeting this challenge?

First and foremost: Limit your exposure to things that tempt you!

Don’t eat from the container. Instead, place a serving into a small bowl and put the rest in the refrigerator or cabinet so you can’t keep reaching in for more.

Consider buying single-serve snack bags. bars. But if having any of those things in the house is a recipe for disaster, buy one snack bag when you are out and enjoy it. That makes it a treat, not a snack.

Try these other portion-control tips:

Don’t leave a half-eaten birthday cake sitting on your kitchen counter. Wrap up and celebratory foods and send them home with your guests.

Ask for a ‘to-go’ container it at restaurants. Their portions can sometimes be extra large. Take that half of your meal home for tomorrow.

Look for the ‘Sides’ menu at fast food restaurants.  Often you will find that the items are smaller portions of the classic menu.

Look for appetizers and side dishes at restaurants that serve large entrees. Build your own meal by ordering two of the smaller dishes.

Watch out for bargain temptations. Saving $2 on something is not worth it if you have to suffer the consequences at the scale!

Learn to eyeball portion sizes, so it becomes second nature. Three ounces of chicken, for instance, equals the size of a deck of cards or your palm.

Make your own “frozen” dinners. When recipes yield extra servings, store the leftovers in single serve containers for portion-controlled meals later on, or lunch at work.

Ditch the family style serving. If half a tray of lasagna stares you in the face while you eat dinner, you may be more likely to reach for seconds. Instead, serve yourself a portion and leave the rest in the kitchen. If possible, wrap and refrigerate the remaining portions before you sit down.

Invest in smaller plates. A half-empty 10-inch dinner plate plays with your mind; a salad plate filled to the edge seems like a huge meal.

Slow down! Research suggests that it takes 17-20 minutes for your body to know that it’s full. If you gobble down your food, seconds will be much more tempting.

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