Too Much of a Good Thing?

      

  Kara Ryan, Department of Public Heath

 

Kara Ryan is a Nutrition Education Specialist at DPH

I love food. I love to eat food and I love to talk about food. Food is always on my mind. If you are like me, you could use some help figuring out just when you have had enough to eat.

Without realizing it, most of us eat way too much at mealtime. Our bodies may be full, but the food is so yummy that it is hard to stop! “Supersized” meals have also become the normal meal size—our expanding waistlines are proof of that. So what can you do to get in control of your food portions? Below are a few tips that may be helpful to get in control and avoid a growing waistline. Try them out and decide which one works best for you!

Measuring:
On most food packaging there is a Nutrition Facts label that helps us to determine exactly what a serving is. Measuring a serving of food is a great way to control your portion sizes. Ideally, you would use measuring cups, spoons or a scale to get the ‘perfect’ sized portion. But let’s face it, you can’t carry these tools around with you when you go out to eat or if you’re in a rush in the morning! I recommend trying this method when you are first starting to measure portion sizes. It is a good way to see exactly what a serving looks like.

Eyeballing:
When you have become a pro at measuring serving sizes give this method a try. Eyeballing a serving uses common objects to compare your foods with. Here are a few examples to help keep portions in check:

• A serving of a fruit or vegetable is about the size of your fist.
• A serving of pasta, rice or cereal is about the size of a scoop of ice cream.
• A serving of meat, fish or poultry is about the size of a deck of cards or the palm of your hand.
• A serving of cheese is the size of a pair of dice.
• A bagel should be no larger than a hockey puck.
• Snacks such as pretzels or chips should fit in your cupped hand.
• A potato should be the size of a computer mouse.

The Plate Method:
And finally, my favorite—the plate method! It’s an easy no-fail method that can be used for breakfast, lunch and dinner whether you are eating out or at home. Follow these rules and you will eat the perfect portion at every meal:
1. Visually divide your plate in half and then divide one side in half again.
2. Fill the large half with fruits or vegetables, one quarter with a starch (preferably whole grains) and the other quarter with lean protein.
Once you get the hang of your portion sizes, it gets easier to avoid overeating. Keep in mind, there is no such thing as good or bad foods. There is room for every type of food in your diet, just in moderation!

Do you have any tricks to keep your portion sizes in check? We’d love to hear them!

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