Portion Control Serving Sizes and Weight Management
Portion Control Food portion sizes today are far bigger than they were in the past, which means we're taking in far more calories than we realize.
Portion vs. Serving Portion : The amount of food you put on your plate. Serving: A specific amount of food defined by common measurements, such as cups or tablespoons.
Portion vs. Serving For example : A pancake serving is 4 inches but a typical portion you might eat is 6 inches — or 2 servings. A serving of milk is 8 ounces, but the portion you pour might be twice that size.
Portion Control People think education and awareness are the answer to a better diet; however, this might not be the case. More than a fifth of Americans most likely know we're supposed to eat two to four servings of fruit each day, but only about 20 percent actually do it. We fail because we're bombarded by subtle and not-so-subtle cues that trigger instinctive as opposed to conscious eating behavior.
Why We Overeat Two brain systems that govern our food choices: Limbic System : Subconscious and emotional Only takes into consideration what is happening now and does not weigh future consequences Outweighs analytic system
Why We Overeat Analytic System: Conscious awareness and rational thought Considers future implications Rational thoughts typically overruled by the limbic system
Why We Overeat Internal Cues: Satiety Emotional hunger External Cues: Food advertised everywhere in the media Hidden cues Good selling tactics
Tactics for Healthy Eating Food Placement: Keep foods high sugar and fat out of sight Place fresh fruits and vegetables in sight Place healthy food items at eye level
Tactics for Healthy Eating Plate size: Use smaller eating utensils such as plates, bowls, and cups Use a smaller serving utensil when dishing out food Eat restaurant meals on a separate plate than the one the food is served on Portion out a single serving and take the rest home for leftovers
Tactics for Healthy Eating Food Storage: Store leftovers in individually-sized containers Buy snack foods in single serving sizes or divvy up full size packages into smaller, individual bags Pre-Meals: Eat a light salad or drink a glass of water before eating a meal as this will help to give a sense of satiety sooner
Tactics for Healthy Eating Mini Meals: Maintain blood sugar levels throughout the day by eating healthful small meals Keep Seconds out of Sight: Don’t serve family meals family-style Keep pots and dishes away from table to prevent the urge for second helpings It takes about 20 minutes to feel satiated, so wait a few minutes before deciding to go back for another serving
Tactics for Healthy Eating Ordering Out: Order from the kids menu to automatically control portion sizes Serving Standards: Learn to ‘eyeball’ standard portion sizes (i.e.) 3oz = deck of cards, 1 cup = size of tennis ball
Tactics for Healthy Eating Treat Yourself: Indulge – allow yourself to eat the ‘not so healthy’ food items in moderation Eating the ‘not so healthy’ foods you enjoy from time to time will prevent unwanted binges
Plate Portions Protein Carbs Fruits and Vegetables