Portion Sizes

You've probably heard about how portion sizes in restaurants are much bigger than they were a few years ago, and how people eat more today than ever before. What's the cause of this? There may not be a simple answer, although in some ways it stems from simple economics. People want to feel that they're getting a lot for their money. What's a good portion size?

A Good Rule of Thumb

What if I told you that there is a tool you can use to determine portion sizes no matter where you are? It's inexpensive and easy to use. Interested? Good, because it's located at the end of your arm (no, not your shoulder!).

You can use your hand to determine portion sizes and the correct ratio of foods for every meal. For example, a balanced meal might include a lean portion of meat (protein), some vegetables (carbs), and a bit of fat for taste. How much do you need of each?

Protein: the size of your palm

Carbs: the size of your fist

Fats: the size of your thumb from the tip to the first knuckle

Measuring your foods in this way helps you know how much to eat at a meal and helps you determine the correct proportions of proteins to carbs and fats. The best part is that it's simple!

Other Tricks

When eating out, it can be particularly hard to eat the correct proportions, especially when restaurants bring you a huge plateful of food. How can you get around this? One way is to ask for a go box right away. When you receive your food, cut everything in half. Keep half on your plate to eat then, and put the other half in the go box. Drinking some water before you eat will also help you feel fuller throughout the meal (and it will "buy" you some time if you're with slow eaters).

When at home, you can use some tricks as well.

* Drink plenty of water throughout the day. This will help you feel fuller. * During meals, use smaller plates. This will give the illusion of having more food. Even though you'll be eating correct proportions, it may seem small compared to what you're used to. Most people are so accustomed to portions that are too large, that the correct portions seem small at first.

* Use garnishes. Dress up your plate with garnishes and nice dinnerware. Eating can be a special time to slow down and nourish your body.

* Eat slowly and in quiet. Numerous studies show that people eat more when watching TV. Turn off the television, enjoy any company you're with, and practice "mindful" eating--that is, paying attention to what you're eating and enjoying the process, rather than distracting yourself. Practice eating to live, rather than living to eat.