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Eating Health(ier) by Controlling Portion Size

January 3, 2013

So part of operation Eliminate Muffin Top 2013 is to get back to eating healthier again. It’s not to say that Jason and I aren’t eating healthy, it to say that we’ve been eating a lot. And we’re not alone. American’s portion sizes have gotten significantly larger over the last 40-50 years and as our portion sizes have grown, so have our waistlines. What does this mean for us? It means that as the head chef of the Olson household I need to do a better job at portion control and that we need to do a reset to get used to eating normal portion sizes. It’s no longer enough to just plan on eating part of what you’ve been served. The overall size of the portion actually influences how much of it you eat before you think you’re full. So what that in mind we need to make simple changes to how we eat that can help. Here are some examples of simple steps of what we can do to help control our portion size:

  • Box-up food in a take-away box before you start to eat
  • Order the senior size portion at a restuarant
  • Split the food with a friend and you each get half which is still most likely larger than the recommended portion size!
  • Limit your intake of sugar laced beverages like Soda Pop or Fruit Juice. It’s healthier for you to eat the fruit that to drink the juice version which has added sugars.

Other things I do to try to trick myself into eating less:

  • Use smaller plates to serve food at home, so it appears that the plate is full despite the smaller portion size
  • Drink water before the meal — fill up on an 8 oz glass of water before you eat. It will make you feel full more quickly
  • Start the meal with a salad, and keep the dressing on the side and use it sparingly
  • Eat slowly. When you eat your meal quickly you eat past the point of feeling full before your brain sends the signals to you to stop. Slow down, enjoy some conversation, eat like a European… slow and with lots of wine!

Waistlines and portions are expanding across America. An emphasis on getting more food for less money has caused restaurant and fast-food portions to grow over the last few decades. But the problem’s not limited to out-of-home portions. ColumnFiveMedia takes a closer look with Massive Health at how portions have grown and how we can regain control.

What are you doing to help control portion size?

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