The Portion Distortion!

ok...after eating out yesterday from lunch and ordering off the "LUNCH" menu at Pappadeaux's and getting 3x the food one needs at one sitting, I thought I would post some tips to avoid portion size pitfalls. More and more restrauants have been piling on the food and we American's have been eating it! Portion sizes have continued to grow in this country and we've seen it in increase obesity in children. Children today will be the first generation to not out live their parents if something isn't done. This is something the "consumer" needs to take control of and learn what a healthy portion size is. I've noticed in most restrauants the plates have gotten much larger too! So, one tip to control portion sizes at home is use smaller plates! You'd me amazed at how much less you eat when eating off a smaller size plate. Here are a few other tips to help avoid the portion distortion!
This is especially important if you are watching your sodium intake!

How to Avoid Portion Size Pitfalls to Help Manage Your Weight



This is part of our Weight Management Research to Practice Series.
When eating at many restaurants, it's hard to miss that portion sizes have gotten larger in the last few years. The trend has also spilled over into the grocery store and vending machines, where a bagel has become a BAGEL and an "individual" bag of chips can easily feed more than one. Research shows that people unintentionally consume more calories when faced with larger portions. This can mean significant excess calorie intake, especially when eating high-calorie foods. Here are some tips to help you avoid some common portion-size pitfalls.

Portion control when eating out. Many restaurants serve more food than one person needs at one meal. Take control of the amount of food that ends up on your plate by splitting an entrée with a friend. Or, ask the wait person for a "to-go" box and wrap up half your meal as soon as it's brought to the table.

Portion control when eating in. To minimize the temptation of second and third helpings when eating at home, serve the food on individual plates, instead of putting the serving dishes on the table. Keeping the excess food out of reach may discourage overeating.

Portion control in front of the TV. When eating or snacking in front of the TV, put the amount that you plan to eat into a bowl or container instead of eating straight from the package. It's easy to overeat when your attention is focused on something else.

Go ahead, spoil your dinner. We learned as children not to snack before a meal for fear of "spoiling our dinner." Well, it's time to forget that old rule. If you feel hungry between meals, eat a healthy snack, like a piece of fruit or small salad, to avoid overeating during your next meal.

Be aware of large packages. For some reason, the larger the package, the more people consume from it without realizing it. To minimize this effect:

Divide up the contents of one large package into several smaller containers to help avoid over-consumption.
Don't eat straight from the package. Instead, serve the food in a small bowl or container.



Out of sight, out of mind. People tend to consume more when they have easy access to food. Make your home a "portion friendly zone."

Replace the candy dish with a fruit bowl.
Store especially tempting foods, like cookies, chips, or ice cream, out of immediate eyesight, like on a high shelf or at the back of the freezer. Move the healthier food to the front at eye level.

When buying in bulk, store the excess in a place that's not convenient to get to, such as a high cabinet or at the back of the pantry.