1. What can make you eat more than you'd planned?
"It's all about distraction. Whether you're doing your munching while watching your favorite show, chatting with friends or trolling Facebook, you're not focusing on your food or signals from your body that you're full -- and that's a recipe for overeating."
2. True or false: How bright or dim the light in the room is can affect how much you eat.
"This is true. Studies have shown that lighting does more than just set the mood for a meal. Make it too bright or too dim while you dine and you're more likely to overindulge."
3. A serving of fresh fruit looks like:
"One serving of fresh fruit equals about 1/2 cup -- roughly the size of a tennis ball."
4. How can you eat less when eating out?
"Each of these options is a great way to shrink your portion size without feeling deprived. The to-go option is especially useful, as you can always eat the boxed-up portion for lunch or dinner the next day."
5. A serving of cheese is about the size of:
"Cheese is a great source of protein and calcium, but it's pretty calorie-heavy. That pair of dice will leave you with about an ounce of cheese -- just the right amount."
6. One teaspoon of margarine is about the same size as:
"A little goes a long way when it comes to margarine. Stick to 1 teaspoon, or about the size of a single dice."
7. True or false: You'll eat less at dinner if your food is served on a smaller plate.
"This is true. Studies have shown that the size of your plate or bowl affects your perception of how much food you have. Small dishes make small portions look larger, so you eat less."
8. A single serving of pasta looks like:
"A single serving of pasta is 1 cup, or about the size of a baseball."
9. What should the ratio of veggies to grains to protein be on my dinner plate?
"Imagine your plate divided into four equal sections. For a healthy, satisfying meal that will help keep your waistline in check, fill two sections with veggies, one section with whole grains and the last section with lean protein."
10. Which of these tools can help you control your snack portions?
"Arm yourself with a box of snack-sized baggies and research says you can cut about 120 calories from your daily total. Not only are they just the right size for healthy 100-calorie snack portions, but you won't feel deprived the way you would if you were trying to eat just a little bit out of a big, full bag or box."
11. True or false: One serving size red meat should be about the size of the TV remote.
"This is false. A serving of red meat equals just about 3.5 ounces. Imagine a deck of playing cards and you'll be right on."
12. True or false: Snacking before you head to a party will help keep you slim.
"This is true. If you're starving when you arrive at the party, chances are you'll head right for buffet table upon arrival. Help yourself stay in control by munching on a protein- and fiber-rich snack, like an apple with a few nuts, before you leave the house."
13. Which of the following before a meal will help you eat less overall?
"Eating or drinking a low-calorie food or beverage helps fill you up so you feel satisfied sooner and eat less of the actual meal."
14. A serving of milk, yogurt or raw greens is about the size of:
"Dish out an amount equal to the size of your clenched fist and you'll have about one cup -- just the right size for a single serving."
15. True or false: Taking a breath after each bite can help you eat less.
"This is true. It takes time for your brain to begin to register that you're full. Taking a breath and putting your fork down after each bite gives it the time it needs."
16. How full should you feel at the end of a meal?
"People in Okinawa, Japan -- who experience significantly less heart disease, fewer strokes and lower rates of cancer than folks living in the United States -- have a saying: Hara hachi bu. It means eat until you're only 80 percent full. What's more, that 80 percent should consist mainly of veggies, whole grains, fruits, legumes and fish."
17. How can you trick your stomach into thinking it's full?
"Leaving the last bite of food on your plate is a powerful signal to your brain that you have had enough and couldn't eat another bite. In other words, you decide how much is enough, not your stomach."
18. True or false: To save calories, drink only from short, fat glasses.
"This is false. Experts say that using short, fat glasses can cause you to drink a full 1/3 more than you would if you'd poured your beverage into a tall, skinny one."
19. Who once said, "Never eat more than you can lift"?
"If the immortal Miss Piggy had her way, everything would be super-sized. That might be okay if you're a Muppet, but we humans are better off cutting our usual portions in half."
20. How long does it take for your brain to register that you're full?
"It takes a full 20 minutes for the chemicals in your body to convince your brain that you're full and satisfied. Speed-eat and you'll take in a lot more than you really need."
Living Well With Macular Degen...
