Portion Control

Some simple steps to control portion sizes. As kids we learned not to eat between meals to avoid “spoiling our dinner”. Well it’s time to forget that rule.

Step 1, Feeling hungry between meals, have a healthy snack, a piece of fruit or a small salad will help you avoid overeating at that next meal.

Step 2, People tend to overeat while watching TV put the amount you plan to eat in a bowl instead of eating from the package. You often lose track of how much you are eating when focused on something else.

Step 3, Avoid the temptation of over eating at meal time by not putting the dishes on the table. Keeping excess food out reach reduces the temptations of second helpings.

Step 4, When eating out, split the entrée with someone, not only will you eat less, it’s also easier on the budget. You can also ask for a “to-go” box. (Hint: divide the meal before you eat, not after).

Get rid of the candy dish and replace it with a fruit bowl. People to eat more when food is readily available so, make healthier snack choices to leave around the house.

Decorate the front of the fridge and cabinets with healthier foods and put the more tempting choices in the back, (out of sight, out of mind).

Avoid large containers; people seem to consume more without even realizing it when food is in a larger container. Instead, divide foods into smaller containers.

Remember it takes the stomach approximately 20 minutes to let the brain know it’s had enough. Food labels can help you understand more about portion sizes and nutritional contents.

Michael Joe Wilkerson
Certified Fitness Trainer
Certified Specialist in Performance Nutrition
mwilkerson@thedanggym.com