It’s no wonder obesity rates continue to rise as portion sizes have nearly doubled over the past two decades. These larger portion sizes are changing what people think as a “normal” portion, which is called portion distortion.
Here are five tips to help you control your portions from the Department of Health and Human Services Centers for Disease Control and Prevention:
- Eat healthy snacks, like a piece of fruit or small salad, in between meals to avoid overeating at your next meal.
- Never eat straight from a large package. Research shows that you eat more calories when faced with larger portions. Divide up the contents of one large package into several smaller containers.
- When eating out, wrap up half your meal as soon as it is brought to the table or share the meal with a friend.
- At home, serve food on individual plates instead of putting the serving dishes on the table. This helps minimize the temptation to grab second and third helpings.
- Keep individual portions of healthy snacks readily available in immediate eyesight. Remove or hide tempting foods like cookies and chips.
Need help figuring out the proper portion when you don’t have a measuring cup or scale handy? Use these guidelines from the National Heart, Lung and Blood Institute to help you visualize the correct serving size.
healthy eating, nutrition, portion control