Portion Size Prep

Good food can be one of life's great joys. However, it's hard to keep meals light in a world of supersized appetizers, entrees and desserts.

According to the National Institutes of Health, portions have grown over the past 20 years, especially at coffee shops, drive-thrus and dine-in restaurants. Cooking at home is the best way to reinforce proper portion sizes and keep your family's calorie intake under control.

When you're cooking at home, consider both the size of your plate and the amount of food on it to avoid overeating. Studies have shown that people who use smaller plates eat less, while those who dine on large dishes eat more—maybe because the bigger dinnerware makes food portions appear smaller. Make sure vegetables take up half the plate at meals, while everything else, including proteins and carbs, takes up no more than a quarter of your plate. You can also buy plates with portion control dividers.

When going out to eat, portion control can be a bit harder. Here are some tips on how to prevent overeating when you're dining out:

• Sleuth beforehand. Visit the restaurant's website to view the menu or look on social media and review websites to see pictures taken by previous customers. Plan your meal, so you're less likely to order too much.
• Start small. Ask your waiter if a lunch portion or child's meal is available.
• Split it up. When ordering larger portions, ask if a friend or partner wants to split it. You both get a smaller serving of what you're craving — and spend less, too.
• Bag up any leftovers. Divide your dinner into normal-sized portions, and you won't have to worry about tomorrow's lunch. Ask for your takeout box before you dig in!

No matter where you're dining, remember to be mindful. Don't eat in front of the television or while scrolling social media. Overeating can happen when you're focused on something else. In addition, take your time. It takes up to 20 minutes for the body to realize it feels full, so eating too quickly can lead to overeating.

Talk to your doctor if you're struggling with diet and portion control.

Back