Pay Attention to Portion Size
Portion sizes of many foods have increased! Try these tips for serving and eating sensible portions at home and away.
- Check to see what the recommended portion sizes of foods you eat look like in the bowls, plates, and glasses you use at home. For example, check 3/4 cup of cereal, 3 ounces of cooked chicken, 1 cup of milk, and 1/2 cup of juice.
- Use smaller plates and glasses to serve food. The amounts will look larger and it will appear as if you’re eating more food.
- Serve food on plates in the kitchen and then eat at the table. Keeping the serving dishes away from the table makes it harder to take second helpings.
- Share a restaurant meal with a friend or family member.
- Ask for a “take home” bag and wrap up half your meal to take home before you start to eat.
- Order a healthy appetizer as your meal instead of an entree.
- Avoid “supersizing” your meal or buying “combo” meal deals that often include large size menu items. Choose small size items instead.
- Have a healthy snack between meals to avoid overeating.
- Measure pre-portioned snacks in baggies for a quick, grab-and-go treat.
- Make half your plate fruits and vegetables. Generally, they can be eaten in larger quantities because most often they are low in calories and high in vitamins, minerals, and fiber.
- Still hungry? Wait 10 to 15 minutes if you are thinking about a second helping. Try drinking some water or doing a different activity, such as doing a chore, calling a friend, or taking a walk. You might find that your hunger is gone.