News
Take Charge of Portion Control
Date: 04/08/16
Today, portion sizes seem to be getting larger. And these can quickly add up to eating more calories than you think.
If you are concerned about your weight, ask your PCP to help you measure your Body Mass Index (BMI) at your wellness exam.
Practicing portion control is a good habit to follow whether you’re eating in or eating out. And you can still enjoy the foods you like.
At home, serve meals on individual plates. And keep the extra helpings away from the table. Take your time and eat slowly. This can help you decide when you’re full, so you don’t overeat. You may even want to eat on a smaller plate, to finish your meal and feel full.
When you’re on-the-go, order healthy meals in smaller portion sizes. Grilled chicken or fish can be just as delicious as the deep-fried versions. If you can, choose fruit or vegetables or even low-fat yogurt in place of fries or potato chips.
Many restaurant portions can easily serve two people. So split your meal with another person or take half of it home as leftovers.
Keep in mind, what you eat is just as important as how much you eat. Add healthier food choices to every meal. Swap food that’s high in saturated fats, salt and added sugars with more fruits, vegetables, whole grains and low-fat or fat-free milk and dairy foods.
Remember, you can always eat more fruits and vegetables to help fill you up when you’re hungry.
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Sources: http://www.cdc.gov/healthyweight/healthy_eating/portion_size.html
http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/portion_size_pitfalls.pdf
http://www.cdc.gov/healthyweight/healthy_eating/energy_density.html
http://www.choosemyplate.gov/ten-tips-enjoy-your-food