SIZE DOES
MATTER!
Whoever
told you that it didn’t, was lying!
I am
talking about your portion size! I know that talking about how to “right-size”
your meals is not as “sexy” as this guy in the picture. How sexy do you feel with
that extra 5-10lbs that you have added to your hips by eating too much?
“Portion
distortion” is one of the prime causes of America’s obesity epidemic. Yet most
of us don’t realize that we overeat or that when it comes to reining in
calories, serving size is crucial.
Here are
some tips:
Use a salad
plate or small bowl for your meals. Less real estate means automatic portion
control. But, if you insist on a big plate or bowl, overload with veggies or
salad or steaming broth-based soup. The water-rich, low-fat foods are so low in
calories that a big portion isn’t a problem. But, gotta tell you, a smaller
plate or bowl is truly the way to go!
Remember
the “clean plate club”? Well, quit that club! Surveys reveal that one in four Americans
eat everything they’ve been served no matter how big the portions are. Eat a
healthy portion then stop. Better to waste a little food (and save it for
tomorrow). However, if you are out at a restaurant and afraid that you won’t
have enough restraint, try sharing! Or you can ask the server to wrap up half
before they serve it to you. You can also order an appetizer for your main
course.
Never eat
out of the bag or the box or carton. Grabbing a handful can be tempting and can
fool you into thinking that you didn’t eat it. Put the portion on the plate
right away and put the package away and sit down and enjoy.
Read the
labels. Many packaged foods and drinks look like one serving. But they are actually meant to serve two or more. Read the number of servings and be sure to
eat just one serving.
Round out
your meal with raw fruits and vegetables. As you transition to a more “modest
portion," you may find yourself craving more food with your meal. Well I have
the answer: a piece of fruit or veggies will do the trick. There is no easier way to add to your
plate than with a side of fruit (think sliced apples, watermelon, an orange) or
a side of veggies (think slice tomatoes, steam spinach or crunchy carrots).
Ok, now
that we have some guidelines about what to put on your plate and how much, let
me show you some real examples of what you might be eating and how much you
REALLY should be eating.
A bagel:
I would bet that you would never start your day, or much less at any point in
the day, by eating 6 or 7 slices of white bread. Well, that’s the calorie
equivalent of a bagel. And, that’s before anything is put on it! Eating a whole
bagel means you’ve already put away almost all of your six recommended daily
servings of grains! I don’t know about you, but I think that’s INSANE!!!
However, many brands offer bagel thins. That’s a better choice!
Alcohol: Mixed
drinks frequently contain 42% more alcohol than a standard one-shot drink. It’s
not the alcohol that will do you in, it’s the sugary, high-calorie mixer that
will lead to weight gain. So switch to light beer, wine, or liquor on the
rocks (with a splash of club soda).
Chicken
breasts: We tend to think of chicken breasts as the ultimate “diet” food.
However, have you noticed that many are now bigger than they use to be? Look
for labels that say “thin-cut” or “thin-sliced”. A portion should be 4oz
(uncooked) and 3oz (cooked). Imagine the inside of
the palm of your hand. You could also say that it is about the size of a deck
of cards. That’s a healthy plan (and you
can think the same size portion for meat and fish).
White
rice: How many of you eat the rice from the Chinese or Japanese restaurant? Do
you think that because it’s “steamed” that it’s healthy? Well, think again!
Your side of steamed rice will contain as many as 400-500 empty calories.
Switch to brown rice! It contains fiber which is great for you! Use a measuring
cup (or eyeball half the size of a tennis ball).
Chips: Do
you snack on chips? Studies have shown that potato chips (one of the most
popular snacks) may contribute to long-term weight gain more than any other food or
drink. So if you must have chips, opt for “popped” as opposed to fried to get
more food for fewer calories. Honestly though, I’d prefer to snack on fruit or
raw veggies that won’t add pounds, for that same crisp snack.
Smoothies:
Even the smallest size of a smoothie is often double the amount of a healthy
serving. Pass up the juice bar and make your own smoothie at home. You will use fresh
ingredients and you will be able to contain the portion.
THINK SIZE,
THINK PORTION CONTROL, THINK HEALTHY!
