How can I control portions at home?
You do not need to measure and count everything you eat for the rest of
your life—just do this long enough to recognize typical serving sizes. Try the
ideas below to help you control portions at home:
ü Take the amount of
food that is equal to one serving, according to the food label, and eat
it off a plate instead of eating straight out of a large box or bag.
ü Avoid eating in front
of the TV or while busy with other activities. Pay attention
to what you are eating, chew your food well, and fully enjoy the smell and
taste of your food.
ü Eat slowly so your brain
can get the message when your stomach is full.
ü Try using smaller
dishes, bowls, and glasses. This way, when you fill up your plate or
glass, you will be eating and drinking less.
ü Control your intake
of higher-fat, higher-calorie parts of a meal. Take seconds of
vegetables and salads (watch the toppings and dressing) instead of desserts and
dishes with heavy sauces.
ü When cooking in large
batches, freeze food that you will not serve right away. This way, you
will not be tempted to finish eating the whole batch before the food goes bad.
And you will have ready-made food for another day. Freeze leftovers in amounts
that you can use for a single serving or for a family meal another day.
ü Try to eat meals at
regular times. Skipping meals or leaving large gaps of time between meals may
lead you to eat larger amounts of food the next time you eat.
ü When buying snacks, go for fruit or
single-serving prepackaged items and foods that are lower-calorie options. If
you buy larger bags or boxes of snacks, divide the items into single-serve
packages right away so you won't be tempted to overeat.
ü When you do have a
treat like chips or ice cream, measure out only one serving as shown by the
food label. Eat only 1/2 cup of ice cream or 1 ounce of chips, eat them slowly,
and enjoy them!
source: http://kevinzahri.com/blog/
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