Some of my readers have been asking me about portion control. How much should you eat and how often can you eat? Obesity is an epidemic and it’s literally getting BIGGER! Plates are larger and that means more food can fit on those plates. People are eating like it’s about to go out of style.
This is what works for me and how I control my portions.
- Meat should be the size of a deck of cards
- Buy smaller plates and bowls. Plates 7 inches and Bowls 6 inches across.
- Carbohydrates such as pasta should be the size of a tennis ball and bagels should be the size of a stack of 4 CD’s.
- Cheese portions should be no more than 4 stacked up dice.
- Nuts should be able to fit in the palm of your hand.
- And for your vegetable portions, the size of a baseball.
Going out to eat is especially difficult. The amount of food they serve at restaurants is sometimes equivalent to 3 meals together in one sitting. Here’s a couple pointers for when you go out to eat.
- Get a dog bag before your see your food. Ask your server for a to go box before your food arrives to the table. This way you won’t be tempted with those extra couple bites that sometimes end up being the rest of the plate.
- Split a meal! If you do this, you know the other person will definitely want half. Most likely, they will do the portion controlling for you.
It’s alright to bring home leftovers. This way, you get to taste test that same delicious meal again tomorrow. (warm up left overs on a skillet or in the oven. Never use the microwave.)
People usually consume at least 200 calories more than what’s necessary per meal. The problem is, we attend to always eat what’s on our plate. When i was a kid, i was constantly told to finish what’s on my plate or I can’t leave the dinner table. My Italian background requires me to get that second helping of food or they feel I didn’t enjoy the meal. In those cases, I now put half of the portion control requirements on my plate so I can be the one to get that second serving.
Now that the plates have grown, are society has grown with them.
If you are cooking at home and don’t have the second helping rule, put away the extra food so there are no seconds or even thirds! Just say “If you liked it that much, you can eat it again tomorrow.” Now there’s a compliment for you!
Stick to the portion sizes and then look into eating at least 5 times a day. This keeps your metabolism up and you are able to absorb all the nutrients from your meals.
Be wise on what you intake. If you are one of those many people who just can never get full, try drinking 8 ounces of water 15 minutes before your meal. More than half the time you feel hungry, you are really craving water due to dehydration. Drink up!! For more information on how much water you should consume check out my blog, water for your health. If you have any questions feel free to ask.
xxx <3 A&L