Healthy Portions

Gaining Weight? Take a look at your plate. Have serving sizes expanded along with your waistline? With the holiday season upon us, now is a good time to gain control of calories by reducing the volume or your portions - before you discover you've added more unwanted pounds by year's end.

The most precise way to select proper serving sizes involves weighing food or consulting labels. Because this is not always possible, learn these portion control tips:

• Before each meal or snack, consider the amount you normally eat. Then reduce portions by removing a little from your plate or bowl.
• Pay attention when you eat. Chew slowly and savor every bite, rather than mindlessly stuffing yourself.
• Fill up on large portions of vegetables, which have few calories and important nutrients.
• Get into the habit of saving leftovers for the next day, and set some aside before you eat.
• You could try cooking more often. It may give you control of what you're eating.
• When dining out, where portions tend to be large, take some food home or reduce the size of your other meals during the day.
• Become familiar with standard serving sizes designed for weight control and proper nutrition (not usually found in restaurants)./ For example:
  • A serving of meat, poultry or seafood is 2-3 ounces - about the size of a deck of cards.
  • A serving of cooked rice, pasta or vegetables, is 1/2 cup - about the size of a small fist.
• Read The New American Plate brochure, a new approach to eating sensible portions. To order call the American Institute of Cancer at 800-843-8114 or go to www.aicr.org
• Download a printable 1-page Serving Size Card (in PDF format) showing what a single serving should look like.
  

Source: Personal Best