Secrets to Portion Control

Here are some secrets to portion control to help you conquer the battle with overeating.

1. Before Eating, Divide the Plate: Simply put, 1/2 of your plate should contain fruit and or vegetables, while the other half can be left for lean proteins and whole grains. That is what a properly balanced meal should look like. Spaghetti and meatballs? Steak and potatoes? they're only half a meal, incomplete without fruit and vegetables, so slim down the starch/protein portion to make way for filling vegetables and fruits.
2. Pre-portion Tempting Treats: The bigger the package, the more you are likely to pour out of it. Example: measure out 1/2 cup of ice cream into a bowl for dessert. When you simply scoop until you think you have a decent amount, you could end up with a serving that is 4-5 times more than what the suggestion is on the package.
3. Limit Mindless Munching: Studies show that we tend to eat when we are distracted while eating. Try to limit eating while watching TV. We also tend to eat more when having conversations at the dinner table. Think warm bread or tortilla chips that are given at most restaurants prior to your entree delivery. We tend to mindlessly munch away at these items while in conversation, often never aware of how much we actually ate.
4. Down Size your Dishes: Dishes should be 8-10" in diameter. Many homes serve food on 12-14" dishes, which, of course, increases the amount of food that we put onto our plates.
5. Limit your Choices: The more options you have, the more you will want to try. In one study, researchers gave two groups jellybeans to snack on. One group got six colors neatly divided into compartments while jellybeans for the other group were jumbled together. Those given the mix ate nearly two times more!
6. Use Your Power for Good: Most homes have a "nutritional gatekeeper" who controls 72% of the food eaten by everyone else. The person who chooses food, buys it, and prepares it wields the power. If that's you, take advantage of it.
7. Avoid a "See-Food" Diet: Office workers who kept candy in clear dishes on their desks dipped in for a sample 71% more often than those who kept their candy out of sight.