DIETITIAN’S TIPS ON PORTION CONTROL
Peggy Pletcher MS, RD, LD, CDE
Watching portions is crucial for weight loss. Larger portions increase intake about 30% and do not lower intake later in the day. Follow the tips below to help you cut back the calories and lose weight for good!
- Use measuring cups and scales to know exactly how much you eat. Check labels and compare your portion to the serving information listed on the label.
- People underestimate their calorie intake by up to 33%. Keep a food log to accurately assess what you eat. Log food immediately. Handfuls and bites count!
- Sit down and eat: focus and enjoy. Only eat when eating: No TV, computer, reading.
- Drink water 15-20 minutes before eating.
- Slow down - put your fork down between bites.
- High volume foods increase fullness – salads, fruits, vegetables, soups. Start your meal with these – you will eat less of the other foods.
- Use a smaller plate. Fill half with nonstarchy vegetables, a quarter with starch, and a quarter with protein. Add fruit and milk or yogurt. Stick with one serving.
- Have healthy foods available. Use a list when shopping. Never shop hungry.
- Use healthy recipes. Buy cookbooks and learn to modify existing recipes.
- Put away leftovers before you sit down to eat. Have others clean their own plates after the meal.
- Double the portions of your recipes and freeze leftovers to save time.
- Control your home environment. Don’t have treats at home – go out for them if you want them.
- Work is work – do not snack all day! Avoid grazing areas at work and don’t eat at your desk if you can help it. Bring healthy choices, sip from a water bottle, and chew gum.
- Careful when eating out. Look up choices on the web before you go so you know what to order. If you can’t find nutrition information, ask the restaurant for a nutrition print out.
- When out, pack a doggie bag before you start eating. Ask them to leave the chips/bread basket off the table.
- Limit alcohol – it adds calories and may lower your resolve to eat well.
- Check out the National Heart, Lung, and Blood Institute Obesity Education Initiative “Portion Distortion”. It is quite an eye opener!