Portions

Sometimes it’s not what you choose but how much you choose that’s the problem . Here are some tips to prevent you from walking away from the table too full:

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DON’T ARRIVE RAVENOUS
If you “save up your appetite” for that restaurant meal, more than likely you’ll create an appetite that’s hard to satisfy . Have your regular meals that day and if dinner is planned later than usual, eat a snack to dampen your hunger . Arrive to the table with a pleasant appetite, not a ravenous one .
DON’T LET YOUR EYES BE BIGGER THAN YOUR STOMACH
Most of the time an appetizer, bread, plus a main meal is too much for one person . Try splitting a main entrée or appetizer or just order two appetizers . If you really feel like dessert, split it with someone else and have the whole thing just on rare occasions .
DON’T GET CAUGHT IN THE “GET YOUR MONEY’S WORTH” TRAP
Put the value on your health rather than on the quantity of food you consume . It is no bargain if the extra food thickens your waistline or clogs your arteries .Learn to ask for a doggie bag . Who cares if all you have is a goldfish? That way you have tomorrow’s lunch and calories spread over two meals
SLOW DOWN AND SAVOUR
It takes about 20 minutes for you to feel full . If you are a fast eater, chances are you’ll eat too much . Slow down and chew your food well . Take time to sip water throughout the meal .Talk to your dining companions . You can’t do that with your mouth full and it will slow you down .
BREAK THE “CLEAN YOUR PLATE” HABIT
More than likely the food on your plate is more than your body needs . Eat until just comfortably full, not overly full . You want to feel energized after the meal, not sluggish . Try leaving just a few bites of food on your plate to get used to the idea . Ask yourself if you would rather waste the food on the garbage or on you . Also, remember the doggie bag option .
THINK ABOUT HEALTHY PORTION SIZES
The size of a deck of cards is a healthy size portion of meat or poultry . The top portion of your thumb is about a teaspoon of margarine (try to stick with 1 to 2 teaspoons of oil or margarine at a meal) . Your servings of grains and vegetables should be at least the size of a fist, which is about a cup . In other words, your plate should be about 1⁄4 to 1⁄3 protein (meat, chicken, or fish) and 2⁄3 to 1⁄4 grains (rice, pasta, bread) and vegetables . The protein portion should be the side dish while the grains and vegetables the main part.

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