Portion Size: Test Your Portion Size IQ (cont.)
Getting Started: Portion Style
So how can you get your own portions under control? Young recommends evaluating your eating style to set yourself up for success.
For example, if you're a member of the clean plate club, keep the serving dishes off the table, use a luncheon-sized plate, and wrap up leftovers immediately to avoid temptation.
If restaurant meals are your downfall, order soup and salad instead of an entree, and don't forget to move the bread or tortilla chip basket out of reach. If you can resist the temptation to finish your meal, portion off a third to a half and bring it home to enjoy for lunch the next day.
And what if you're partial to buffets?
"Take a lap around the table first to check it out, and then fill up on healthy foods first such as salads, fruits and vegetables," Young advises.
Fill your second plate (not to overflowing) with small portions of the more nutritious foods available. Try not to go back and refill your plate after that. Instead, sit back, drink a glass of water, and assess your hunger.
Tips for Portion Prowess
Young offers her top 10 tips to help you get portions under control:
Published April 27, 2006
SOURCES: American Journal of Clinical Nutrition, 2006; 83:11-7. Obesity Research, Vol. 12, No. 3, March 2004. Barbara Rolls, PhD, Guthrie Chair in nutrition, Pennsylvania State University; author, The Volumetrics Weight-Control Plan. Lisa Young, PhD, RD, faculty member, New York University; author, The Portion Teller.
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