2 AnswersKate Geagan , Nutrition & Dietetics, answeredStop multitasking and eat slowly so your body’s natural signals can kick in telling you to stop eating, enjoy meals on smaller plates, and order half portions at restaurants when possible. And most importantly, the signal “I’m finished, the meal is over” should come from you internally, not external cues like the food finally being gone, or when your dinner mates clear their plates.
3 AnswersDoreen Rodo , Nutrition & Dietetics, answered
If you are dining out: Share a meal, split dessert, avoid fried foods and cream sauces. Take home leftovers to have the next day.
At home: Only make as much as you will eat at one meal. Remember to fill your plate with 1/2 fruits and vegetables; 1/4 meat and 1/4 starch. Make a cup of tea or other favorite beverage to have after you are done so you are less tempted to overeat. If making dessert, make 1/2 the recipe so there won't be extra hanging around. Stop yourself before taking an extra serving and ask yourself if you are hungry of if you are eating it because it is there.
1 AnswerServing size tells you the recommended size for one serving. Serving sizes are listed in common household measures (such as cups, ounces, or tablespoons) and in grams; the sizes are standardized to make it easier for you to compare similar foods. The serving size for the macaroni and cheese is one cup or 228 grams.
Servings per container shows how many recommended servings are in the entire package. If your child ate the entire package of macaroni and cheese, he or she would eat two servings (two cups).
1 AnswerAmerican Diabetes Association answeredIf you want to lose weight, cutting calories is a good place to start. This does not mean you have to stop eating your favorite foods. It does mean eating less. "Portion control" means the following:
- See how much you eat
- Decide how much to eat
- Cut back on portion size
1 AnswerDr. Joel H. Fuhrman, MD , Family Medicine, answeredStudies have shown that portion control diets result in significant weight loss that is maintained over five years for fewer than three people out of 100. These diets are doomed to fail because they do not satisfy our biological need for nutrients, and we continue to crave more calories than we actually require. In addition, these diets reinforce the low-nutrient eating that we now know causes most medical problems in modern countries. They are founded on weak science and perpetuate nutritional myths. To become healthy, disease-proof, and permanently thin, you can't escape the necessity of eating large amounts of nutrient-rich, healthy food.
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15 AnswersNatalie Castro-Romero, MS, RD , Nutrition & Dietetics, answered on behalf of Baptist Health South FloridaIt is much harder to eyeball the right portion size when eating out of a large amount. Portion out your snacks and don’t eat right out of the bowl or bag.
When drinking beverages other than water out of a container larger than eight ounces, pour the liquid into an eight-ounce cup before drinking. This will help prevent you from drinking too many calories.
When dining out, order an appetizer instead of an entrée. If you order an entrée, take the leftovers home to refrigerate and enjoy as another meal or a snack tomorrow.
1 AnswerDr. Robin Miller, MD , Internal Medicine, answered
3 AnswersDr. Michael Roizen, MD , Internal Medicine, answered
Ideally, if you eat right, you'll be able to stop eating if you eat slowly, have that little bit of healthy fat before a meal, and listen for the stomach signal that says you've had enough. The way most of us eat: Down it until it's done. It's why we have to pay attention to portion size when we're eating. We can do it by using smaller dishes, or by doling out servings on a plate rather than eating right from a bag. (Researchers found that people ate more soup when they were served a bottomless bowl - that is, a self-filling bowl that filled slowly as people ate from it - as opposed to when they finished the bowl they were served.)
Another good way to let your eyes help your body: Leave a candy wrapper on the kitchen counter. It's a visual cue that you've indulged in a little post-dinner chocolate - and reminds you that you don't need to do it again when Grey's Anatomy begins.
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18 AnswersWhen you eat large portions you are more likely to store the extra calories as fat. Your body can only handle a certain amount of food at one time. Smaller more frequent meals and snacks help the body to metabolize food more efficiently. Smaller meals may also increase metabolism where huge portions may slow it down.
2 AnswersDr. Mehmet Oz, MD , Cardiology (Cardiovascular Disease), answeredIn general, the goal is to eliminate all distracting aspects from your eating environment. Studies show that eating while watching TV and eating with other people can both make you consume considerably more food than eating on your own, mainly because when you’re distracted you aren’t focusing on the food you're putting into your mouth and the signals your body is sending you. Moreover, studies have found that both lights that are too bright and too dim can make you consume more food. Finally, studies have shown that the size of the dishes you eat out of greatly affects your perception of how much you're eating. Opt for dishes that are small -- they’ll look fuller with less food, and you’ll trick your brain (and your stomach) into thinking you ate more food.