Before learning how to control our portions, it's important to make sure we know what a proper serving size is.You will not always have a food scale or measuring cups with you, so a great way to estimate your portion size is to use your own hand. Here's a link to a website that will show you which foods should be the size of a fist, a cupped hand, a palm, a thumb, or a thumb tip.
Now, test your knowledge with this fun, interactive quiz.
OK, now that you have a good idea of what portion sizes should look like, here are some strategies to help you keep your portions under control.
1. Avoid super-sized packages. Either purchase small, single-serving packages or take out a specific serving from larger packages and put the package away.
2. Eat from smaller dishes. Serve from smaller serving platters or bowls, and then dish the food onto small plates or bowls.
3. When eating out:
- Request smaller, appetizer-sized servings or half portion entrees.
- If you get a full serving, share it with a friend or request a to-go box with the meal. When the meal arrives, immediately put half in the box and set it aside.
- Choose non-buffet style dining when you can. If you have to eat at a buffet, scan everything first & then choose just your favorite two or three dishes to enjoy.
- Quench your thirst with non-caloric beverages, preferably water.
5. Stay hydrated by drinking plenty of water throughout the day to prevent false hunger pangs.
6. STAY AWARE! We often eat too much because we eat mindlessly. Be aware of everything you put in your mouth: every mint, every spoonful that you taste while cooking, every thing you eat while watching tv or when out with a group of friends. As long as you stay aware, you can stay in control and limit your portions.
Now it's your turn: Let us know what other strategies you use to keep your portions under control. Or feel free to use this space to ask questions about portion control.
Controlling my portions has been my number one tool in helping me reach my fitness goal. The above tips are all awesome. One of my problems was that I would sit around a dinner table with friends and munch on food after I've finished my meal. Now, I clear the table and only have tea and fruit for myself and my guests. This has really helped me avoid eating mindlessly.
ReplyDeleteGood Luck Boot Campers. :)
Great tip, Gayane! Thanks for sharing. For everyone else: Gayane is very modest so she probably won't tell you this herself, but she has lost 115 pounds through hard, consistent work with her exercise & nutrition. She's a GREAT resource for anyone who is in the process of losing weight. She really knows what works & what doesn't because she's done it all herself. She's also super generous with her tips & advice, and has offered to help BootCamp members who need extra support or encouragement. So connect with her in class, or if you come to a BootCamp at a different time, let us know if you want us to put you in touch with her. Thanks, Gayane!!
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