We all know that when we go out to eat, we are given ridiculous portion sizes. Quanity has topped quality and our health and waist lines are suffering. The good news is that we don't have to let our out of control portion sizes dictate our lives as long as we exercise some proper planning.
The key to correct portions is developing those habits at home. When you plate your food, don't pile it high, covering every inch of your plate. In fact, no food should ever go around the rim of your plate. You should be able to see your plate through your food. It should be delicately placed, preferably in a way that's aesthetically pleasing.
We have all heard the ratio that half of the plate should be vegetables, one quarter starch, and one quarter protein. But, what about the fact that there are a multitude of plate sizes on the market. The ratio is not to be taken literally. It means that out of the proper portion sizes, you should aim for twice as much vegetables as starch and protein.
You may need to measure out your food at first to be sure that your portions are correct. After it becomes a habit, you can measure once a month or every other month, just to be sure that your portion sizes aren't creeping back up. After everyone makes their plates, put the food away if you are tempted to go back for seconds.
When you go out to eat, its easy to feel like you deserve that huge serving, especially if you don't go out often. But going out to eat should not be an excuse to jeopardize your health and well-being. Skip appetizers and share an entree with someone. If sharing isn't an option, ask for a to-go container and put half of your entree in it. Its understandable not to want to waste food that you've paid for, but there's no need to eat it all in one sitting either.
You may notice that you are hungry after meals when you first start utilizing proper portion sizes. It is very temporary and worth it to be able to maintain a healthier you. Don't give up, you can do it.
Proper Portion Sizes
2-3 oz. Meat
1/2 cup Rice or Pasta
1 cup Vegetables
1 1/2 oz. Cheese
1 cup Milk or Yogurt
3/4 cup Fruit Juice
1 small Fruit
1 slice Bread
2 Tbsp Salad Dressing
1 Tbsp Mayonnaise
1 tsp Butter
I hope that this information on portion sizes helps inspire you to put consideration into your own meals. Were you already aware of proper portion sizes? Do you already exercise proper portions?
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