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3 Simple Ways to Manage Portion Size

McDonald'sphoto © 2009 Matt McGee | more info (via: Wylio) It’s pretty likely you’ve heard the public outcry over  increased portion sizes. But how do you manage to eat out or on the go while appropriately estimating portion size?

Unfortunately, the food and restaurant industries don’t make this easy for you. In fact, it’s downright hard when the servings you’re given are more appropriate for a team of sumo wrestlers fueling up for their next fight.  Here are three easy tips to do just that:

1. Use the ‘Plate Method.’ Long employed by nutritionists and dietitians, this simple technique makes portion sizing your dinner meal a snap. First, mentally divide your plate in half. On half of your plate, put steamed or raw veggies. For the other half, mentally divide it in half again. On the remaining areas (each a quarter of your plate), place your starch (ideally a whole grain like brown rice) and lean protein like grilled meat, fish, or chicken. This quick and easy method makes it tough to overeat the foods that can pile on the pounds and easy to eat enough of the good stuff, like veggies.

2. Break Out Your Tupperware. Savvy chefs know that the most efficient way to cook is to do it in bulk just a few times a week, and let leftovers take care of the rest. Another big benefit of this approach? It puts you in control of portion sizes, too. The next time you make that low-fat quiche, first cut the whole thing into portion sizes. Then, place each leftover serving into a single-size container and freeze it. Voila! Easy instant dinners, in a perfect portion size for you.

3. Become a Good Eyeballer. Most of us know that a serving of meat should be about the size of a deck of cards, and a bagel should be no larger than a CD. But what about meals? This is where a trip down your grocery store’s frozen foods aisle can be helpful. The truth is, there’s no magic to the Lean Cuisine and Healthy Choice frozen entrees—the reason they’re low in calories and can help with weight loss is because they are small. And they can be a great educational tool for you. That’s because these are generally the portion sizes you should be eating if you want to lose weight and keep it off. So, the next time you’re shopping, take a look at a few of them. Mainly, look at the size of the box. Remember that size the next time you’re serving yourself dinner. Whatever you’re eating, only give yourself as much as would fit into that frozen food box. This tip can help you enjoy healthy, home-cooked meals while knowing you’re managing portion sizes, too.

Originally published: http://www.centerformedicalweightloss.com

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