Count Your Portions before they Count You
The key to losing weight and keeping it off is portions! Many people eat nutritiously, but without portion control, too much of even the right food can make you gain weight.
1. Use the plate rule. Reserve ¼th of the plate for the protein or entrée, and ¾th of the plate for plant foods (vegetables, grains, fruit).
2. Measure easy-to-overdo foods. Cheese, 1 oz.; meat, 3 oz.; starches, ½ to 1 c.; nuts, 1-2 Tbsp.; juice, 4-6 oz. (½ to ¾ c.); salad dressing, mayonnaise, margarine, peanut butter, 1 Tbsp.
3. Measure your glass sizes at home. Is your juice glass 4 oz., 6 oz., or 8 oz.?
4. Make it easy. Have deli cheeses and lunch meats cut in 1 oz. slices (8 slices = 8 oz.)
5. Use your fist or a tennis ball as a measure of 1 c. of pasta, rice, vegetables, fruit, etc.
6. Eat baby-bites. Cut food into smaller pieces and eat one bite at a time. You chew more and the meal lasts longer.
7. Split an entrée when eating out. Most are 6-8 oz., and you need only 3-4 oz.
8. Leave some behind. Break away from the “clean plate syndrome,” the compulsion to eat everything on the plate. Save half for tomorrow’s lunch.
9. Use smaller dinner plates or bowls. Satisfy your psychological need to see a full plate. Spread food to cover the plate. Use a small dish for cereal.
10. Avoid seconds. Relax and think. Let 20 minutes pass before going for the second helping. Chances are you won’t want seconds!
Remember, portion control is weight control. Enjoy and savor the results. Thank you for reading my three-part series in honor of National Nutrition Month. Here’s to healthy eating all year long!
For more healthy portion control ideas, or to order a copy of my book, visit www.georgiakostas.com. You can also follow me on Twitter @georgiakostas or like my Facebook Fan Page, Georgia Kostas Nutrition.