I have a confession. When I have a meal at a restaurant or I buy a snack at a movie theater, my instinct is to finish that food. What? You, too?! Good to know I’m not alone.
Am I that hungry? No, no way. In fact, the times I clean my plate at a restaurant, finish a snack at the movies or have extra helpings of food made at home, I end up uncomfortable, lethargic and feeling guilty that I’ve overeaten. Despite these negative consequences, portion control can be a struggle in today’s environment of overabundance.
The myth of “individual” bags
For example, many “individual” bags of chips and other snacks contain more than one serving. This is something a consumer may not realize unless they look at the food’s nutrition label. That bag of chips may actually have two, three or even five servings! So what? Well, your 150 calorie snack can actually be nearly 500 calories if you’re not paying attention.
The mindless eating trap
Speaking of not paying attention, eating in front of the TV or computer is another common behavior linked to overeating. We get engrossed into what is on our screens instead of being mindful of our eating and our body’s satiety signals, those messages that let us know we’ve had enough food.
Here are a few ways to help you keep your portions in check, and keep off those unwanted pounds:
1. Set aside half of your meal at a restaurant
To make this easier, ask for a to-go container to come out with your food and cut everything in half before you start eating
2. Split a meal with a friend
This method saves money and calories!
3. Divide a larger package into smaller servings
Separating the contents of a large package into smaller portions reduces your chances of eating more than a serving in one sitting.
4. Place one portion on a plate and put the rest away
Don’t eat out of the bag! Eating straight from the container of ice cream, nuts, chips, etc., increases the likelihood of overindulging.
5. Don’t leave dinner on the table
To reduce the temptation of additional helpings at dinner, leave the dinner items away from the dinner table. This decreases the chances you’ll grab another spoonful of casserole or potatoes if you have to take a break from the family conversation, get up and get the food.
6. Put tempting, less healthy snacks away from view
Out of sight, out of mind. Instead, put a bowl of fresh fruit on the table for quick healthy snacking.
If you make a few small changes, you can regain control of your portions and put the brakes on unwanted weight gain!
