Managing the Amount of Food That You Eat

It is important to watch not only what you eat, but also how much you eat.  Over the last few decades, portion size, which is defined as the amount of food eaten at one time, continues to be on the increase. This is especially true with the advent of fast food and restaurants in general.  These larger portion sizes are in turn a contributing factor to weight gain of our general population.  People have been conditioned to continue to eat even after they feel full.

Studies show that most people tend to finish the food on their plate-regardless of how big the plate might be.  Most people also tend to fill their plate at a meal, regardless of the plate size.  The bottom line is that larger portion sizes can really get you into trouble.  Recent studies show that some restaurants serve portions that equal the number of calories you should eat in an entire day.

Learning to recognize standard serving or portion sizes can help you judge how much you are eating.  It may be helpful to use measuring cups and spoons to measure your usual food portions and compare them to the standard serving sizes from Nutrition Facts of packaged food products for a week or so or until you are comfortable that you "know" what they are. 

Another great way to get a grasp on portion size is to visualize some everyday objects.  The following list uses examples of everyday items to help set your portion sizes.

Serving Size Estimates

Breads, Cereals, Rice & Pasta:                                            Dairy:

Average Bagel = Hockey Puck                                              1.5 ounces Natural Cheese = 3 Dominoes

Medium Potato = Computer Mouse                                      1 ounce of cheese = 4 Dice or 2 Saltine Crackers

1 Pancake = Compact Disk (CD)

1 cup Rice or Pasta = Walkman                                           Meat:

1/2 cup cooked Rice or Pasta = 1/2 Baseball                        3 ounces of Meat = Deck of Cards

1 cup Dry Cereal = Large Handful or Fist                              1 ounce of Meat = Match Box

                                                                                             3 ounces of Grilled Fish = Checkbook

Fruit:

1 Small Fruit = Raquet Ball                                                Fats, Oils, & Sweets:

1 Medium Fruit = Tennis Ball                                               1/2 cup Ice Cream = Tennis Ball

1 cup of Fruit = Baseball                                                     2 Tablespoons of Butter, Salad Dressing, Peanut

1/2 cup of Chopped Fruit = 15 Marbles                                    Butter, or Mayonnaise = Ping Pong Ball

1/4 cup Raisins = 1 Large Egg                                             1 Teaspoon Butter, Salad Dressing, Peanut

                                                                                                 Butter, or Mayonnaise = One Die (dice)

Vegetables:                                                                         1 ounce of Small Snack Food (Hard Candy, Nuts,

1 cup Lettuce = 4 large leaves                                                etc.) = one Medium Handful

1 cup Chopped Vegetables = Fist                                         1 ounce Larger Sized Snack Foods (Pretzels,

1/2 cup Chopped Vegetables = Standard Light Bulb                   Chips) = 1 Large Handful

Standard Measurements:

1 cup = Baseball or Orange

1 Tablespoon = 3 Teaspoons

Don't Skip Meals

It is hard to believe, but skipping meals can actually cause your body to become overweight.  When you skip meals on a regular basis, your body tends to store existing food as fat.  This goes back to the old 'feast or famine' metaphor.  Skipping meals can also cause excess hunger, which leads to eating larger portions and thus increasing your daily calorie intake. 

Portion Control Tips

Try the following tips to help you control your portions:

• Use a small plate

Use a small plate so that your serving size will be more visually appealing.  Salad plates are a good choice and if you don't have salad plates to match your regular dishes, find a set that you like and make them a special treat to yourself!

• Avoid eating directly out of a food box or bag

Take the amount of food that is equal to one serving size based on the posted Nutrition Facts and put it in a bowl or on a plate.  A few bites can add up quicker than you think.

A 2 oz. medicine cup is also the perfect size to store small snacks.  By using small serving cups, you will be sure to control any mindless eating.  This is especially helpful for high calorie snacks such as nuts.  Nuts are a great source of vitamins and fiber, but it is very easy to eat too many.  This tip will help ensure that you eat small amounts of foods that you want to limit.

• If eating out, order half of your meal "to go"

If you order a regular size meal in a restaurant, ask them to bring half of the meal to the table in a "to go" box when they serve you your meal.  This saves time at the end of the meal and it prevents any temptation to over-eat.

• Eat slowly or use the 20/20 Rule

Eat for no more than 20 minutes and then wait for 20 minutes before you resume eating, if and only if you are still hungry.  Chances are you will eat less if you use this strategy.

"It takes about 20 minutes for food to be digested enough such that glucose gets into the bloodstream and the hormones that regulate your appetite start working", says Janet Polivy, Ph.D., professor of psychology at the University of Toronto, Canada who studies the connections between food and feeling.  In simpler terms, this means that it takes 20 minutes for the brain to register that you have been fed.

• Limit second helpings to vegetables and salads (limiting high calorie or high sugar salad dressings) 

• Snack on fruits that are high in fiber

Fruits that are high in fiber fill the stomach quickly and help to limit calorie intake by helping you to feel full for a longer period of time.

• Try to avoid taking seconds on meats, rolls and high calorie desserts