Food manufacturers and restaurants provide better value through large portions. Consequently the amount of what we eat has grown dramatically over the past two decades, resulting in weight gain, diabestes, heart disease and other health issues.  However, with self-awareness and intention, these problems do not have to be your destiny.

How to create new habits to control your consumption:

• Eat on small plates. Research has proven that people will eat what’s in front of them, regardless of how hungry they actually are.  Serve your meals on lunch plates to cut back on your intake.  Also, beware of restaurant buffets that tempt you to overeat.
• Never eat out of a bag.  We easily lose sight of how much we eat when we reach into the serving container.  Always put a snack portion in a small bowl or plate and put the bag or container away.  This allows you to account for how much you actually eat.
• Chew your food thoroughly.  It takes 15-20 minutes before our stomach communicates to your brain that we are full.  By chewing each bit of food until it is liquid (about 30 chews), you will eat less and taste your food more.
• Cook in large quantities in order to create leftover meals.  Divide up extra food and put it into individual-sized containers so that your next meal will be ready and just the right amount. 
• Learn healthy standards for portions and proportions.  Whether dining out or making your won meals, keep in mind:  3-4 oz of meat is the size of a deck of cards or the palm of your hand (1/4 of your plate); 1 cup of grains or pasta is the size of a tennis ball (or no more than 1/3 of your plate).  Fill up the rest of your plate (about half) with vegetables.  Take note that corn, peas, winter squashes and potatoes are interchangeable with the starches—not the vegetables.
• Read labels.  Many snack packages contain two or more portions.  Check the serving size on the nutrition panel of the box or bag, and, if you need to, measure out one serving.

Less is definitely more.

Take the first step to take control of your health: 

Call for a free phone consultation at 908.242.3763.