Mind Over Platter
October 31, 2012Over the last 30 years, obesity rates have sky rocketed. This jump in obesity may not only be due to what we are eating now, but how much more we are eating now versus 30 years ago. In their book The 9-Inch“Diet”: Exposing The Big Conspiracy in America, Alex Bogusky and Chuck Porter expose ways our portion sizes have grown. For example, in 1980 a bagel was three inches in diameter and 140 calories. Today, a bagel is six inches in diameter and 350 calories. The increased amount of food on our larger plates could be a big part of our rising obesity rates. Today, our portion sizes have become so large that we no longer recognize correct serving sizes. It is important to be in control of portion sizes. (Mind Over Platter!)
Mind Over Platter
If you are trying to lose weight without surgery or have noticed the pounds creeping back on after surgery, paying attention to portion size can help you to reduce your calorie intake. When you purchase food items, always read the labels. The very first thing you should look at on the label is the serving size. Then check to see how many servings are in the container, this can help you realize how much you are eating. Often people do not realize that even a small bag, box, or bottle is more then one serving. This deceptive packaging can make it very easy to underestimate how much they are eating. If you do eat the box’s content, remember that you need to multiply the number of calories per serving times the number of servings in the box. Once you get familiar with the food get out your measuring spoons and cups and serve yourself from them. You may not need to do this forever. But, it will help you learn what correct portion sizes look like.
Here are some examples of common objects that can be used to estimate portion size:
1 cup of cereal=a fist
1⁄2 cup of cooked rice or pasta = 1⁄2 baseball
3 oz of meat=the palm of your hand or a deck of cards
1 cup fresh vegetables = a fist
1 medium fruit = a fist
1 baked potato = a computer mouse
2 Tablespoons peanut butter = a ping pong ball
1 1⁄2 oz of low-fat or fat-free cheese = 4 dice stacked
Tips for controlling portion sizes at home
• Use smaller plates – We eat with our eyes. If our plates look full, we are more satisfied with a smaller serving.
•Never eat from a bag or box–When you eat out of the bag or box, you are not seeing how much you are actually eating and therefore likely to eat more.
• Don’t eat with distractions – When we eat in front of the T. V., while on the computer or reading, we are not paying attention to what we are eating and will eat too much.
• Take your time – It takes 20 minutes for the stomach to tell the brain that it is full. If you eat faster than this and are eating to fullness, you are often eating too much. Slow down and enjoy your food. Savor the aroma, sight and taste of your food. Make meal time a special occasion to slow down and concentrate on doing something good for yourself.
• Don’t bring serving dishes to the table. Having extra food on the table increases the temptation to have seconds. Fill your plate at the stove or oven, then bring it to the table. Portion out leftovers for another meal and put them straight into the refrigerator.
Portion control while eating out
Eating out is a big part of our lives. We go out to celebrate birthdays, anniversaries, and other special occasions. We eat out to catch up with friends and family or when we are just too busy or tired to prepare a meal for ourselves or our families. Eating out should be a pleasurable experience, but it can be a source of anxiety if you are trying to lose weight. Here are some tips to help you enjoy your dining out experience a little more by helping to control how much you eat.
Downsize your order – There are several ways of downsizing the amount of food that is brought out to you. You can share an order with someone. If you are not interested in sharing, ask to have an appetizer or lunch portion. You are paying for your meal and have the right to ask for a smaller size. You can also ask that the to-go box be brought out with your meal. Before eating, put half of your meal inside the box and then put the box under your chair or somewhere else it will be out of sight. Getting the box out of your sight will help to fight temptation to open it should others linger over their meals.
Pay attention to the atmosphere of the restaurant– Restaurants want you to spend your money and many are designed to help you do it. Soft lighting and music are used to get you to linger at your table and order more beverages and desserts. Enjoy your meal and the atmosphere, but don’t fall for the tricks. Only order your meal and one drink.
Choose two – Appetizer, drinks, dessert, choosing only two of these options will help you to control how many calories you consume.
Remove the extras – Many restaurants offer extras like bread baskets or bowls of tortilla chips. If it is alright with everyone in your party, ask the waiter not to bring out the extras. Out of sight out of mind. If you cannot remove the basket or bowl, or want to have some of the contents, put a portion on your plate and only eat that portion. Eating straight out of the basket or bowl can make it difficult for you to judge how much you have eaten and lead to consuming lots of extra calories.
Learning correct portion sizes can help you to enjoy all of the foods that you love without consuming excessive calories.
Jodi Wellner RD, LD is a registered dietitian at Legacy Community Health in Houston, Texas.
 | ABOUT THE AUTHOR Jodi Wellner RD, LD is a registered dietitian at Legacy Community Health in Houston, Texas. Jodi assess patients nutritional status and educate on nutritional needs for specific disease states. She give classes and speeches on nutrition at various community organizations. She also works with physicians and other care providers to provide continuity of care for patients. |
