Top 7 Tips for Easy Portion Control

Would you like to super size that? Everywhere you turn, food is being up-sized and it's translating directly into our waistlines being upsized too. In 1955 when McDonald's introduced its first hamburger, it was 1.6 ounces of meat. Their largest burger is now 8 ounces. A serving of juice 40 years ago was just 4 ounces, now you can often find 16-oz, 24-oz or even unlimited sized servings. This increase in size is happening in everything from soda to pizza to movie popcorn.

When we are consistently presented with extra large servings, it is human nature to eat more. How do we cut down on the amount of food we are eating? Portion control is not about having enough will power. It's also not about using every measuring cup and spoon in the house to make sure you aren't overeating. It is about having simple strategies that will help you to cut down on the amount you are eating without feeling deprived, restricted, or overly controlled.

Portion control can be easy to do, if you follow a few simple steps:

1. Drink plenty of water. We often confuse our bodies' cries for water as hunger pangs. Drink plenty of water throughout the day to stay hydrated. If you find yourself hungry between meals, drink a glass of water and wait 15 minutes. If you are still hungry, your body may really want a snack.
2. Get enough rest. If we don't sleep well, our bodies will often send out cravings for sugary treats to keep our blood sugar up to keep us going throughout the day. Aim for 7-9 hours of sleep each night.
3. Use smaller plates. A 7" plate is large enough to hold all of the food you need at one sitting. If your plate is larger than this, you may fill it with more food than you need and overeat as a result. Buy smaller plates or use the sandwich plate for your meal instead.
4. Fill plates in the kitchen, not at the table. You are less likely to reach for a second helping if you have to stand up and move to get it. So, skip the serving dishes and just put food on the individual plates for serving.
5. Eat at the table, without the distraction of a television, computer, book, magazine or newspaper. When you pay attention to the food you are eating, you will feel satisfied faster.
6. Start with your vegetables. When you are putting food onto your plate, start with the vegetables. They should take up about 50% of the plate. This leaves less room on the plate for the higher calorie meat and grain options.
7. Pre-portion snacks. If you buy a large bag of nuts, chips or cookies or other snack food, portion it out into single serving containers. Grab one container to snack on and don't go back for more.

Following these simple steps will naturally reduce the amount of food you eat each day. Over time, you might even shed a few unwanted pounds.