Portion Distortion

Portion control has always been an issue for me, and most people I know actually.  Growing up in America, we are raised to eat super-sized Cheesecake Factory type portions.

When I moved to New Zealand, I remember being upset when I received my meal and it didn’t fill the whole plate.  I was so confused by it.  As I ate, I realized I was getting full, and that it was plenty of food.  I think it is mental most of the time when we look at food.  There’s a certain amount we expect to see on our plate, and when we don’t get that much, it can leave us expecting to be hungry.  We eat it faster, since there is less, and we are still hungry.

I think for most people, trying to eat the right amount of food is one of the hardest challenges, but if you try following some of these portioning tips, and get into the habit, you’ll be eating proper sized potions in no time.

• Order the smallest size on the menu.  Most likely this will be more than enough for a regular serving.
• Try ordering off the kids menu.  Small, correct portions.
• Read the serving size on your packaged food.  Most people don’t actually pour the suggested serving size of 1 cup of cereal in the morning.  If you pour yourself a large bowl with whole milk, you could be looking at 600-800 calories already at the start of the day!
• When you plate your food at home, put the leftovers away before you sit down and eat.  You’ll be less inclined to go back for seconds.
• Portion your food after you cook it for leftovers.  Grab yourself some plastic containers and properly portion it out.  Especially if you are like me and often cooking for one.
• Eat slower!!  I’ve been known to be a fast eater.  I get so excited about it, I just scarf it down.  It’s takes your brain about a half an hour to realize you are full.  So slow down, savor your food, and chat with your friends while you eat.  It’s save you from being hungry again later.
• Try smaller dinner plates.  In a world where we feel we need to fill up our plates, you’ll be better off eating off of a salad plate, or serve your food in a bowl.  I know that saves me from eating too much when I make spaghetti.
• Use those measuring cups!  I use mine to portion out my rice or pasta to make sure I’m not getting to much.
• What are proper portion sizes?
  

  3 ounces lean meat, chicken, or fish;	=	A deck of cards
  1.5 ounces of cheese	=	4 playing dice
  Baked potato	=	Your fist
  1/2 cup of ice cream/frozen yogurt	=	1/2 tennis ball
  1 pancake	=	A compact disc (CD)
  1/2 of a 3-inch bagel	=	A can of tuna

Try reducing the amount on your plate a bit, eat it slower, and soon your stomach will get used to eating a correct portion of food.

Photo Credit