We’ve become programmed to be used to super-sized food portions. But you aren’t doing yourself any favors indulging in these heaping plates — especially if you are working to lose weight or maintain a healthy weight in the new year. In fact, portion control is an important part of achieving those goals.
Did you know you can your hands to measure portions of everything from vegetables to cheese? We’ll share how.
Here are 7 simple tips for how to manage your food portions from certified wellness practitioner and Medical Weight Loss Clinic Community Relations Director Tracy Strieter.
1. Give a thumbs-up for measuring high-fat foods. Use your thumb tip to keep high fat foods, such as peanut butter and mayonnaise at a minimum. One teaspoon is equal to the end of your thumb, from the knuckle to the thumb tip. Your whole thumb is equivalent to a tablespoon.
2. Point your finger to measure cheese. Your index or pointer finger is approximately equivalent to 1.5 ounces, which counts as 8 ounces of milk or dairy. Consuming low-fat cheese can help you meet the required servings from the dairy group.
3. A handful is great for measuring your snack. Snacking can add up, so remember to limit nuts to one handful and chips or pretzels to two handfuls. Each of these examples is about 170 calories and over 10 grams of fat.
4. Use cupped hands for vegetable portions. The majority of calories in vegetables are not in the vegetable itself, but in the toppings and condiments we add to them. Consider using herbs or spices and some fresh lemon instead of butter and cheese for some extra flavor.
5. Spoil your supper. Skipping lunch and your afternoon snack to save up calories for a night of feasting may seem like a smart move, but it almost always backfires. We suggest that you fill up and still leave room for dinner by eating a light lunch packed with protein and fiber, and then about an hour before the event, take the edge off your hunger with an apple. In a study from Penn State, people who ate an apple before a pasta dinner consumed 15 percent less, (about 187 fewer calories). This is mainly because apples are high fiber and pass slowly through your digestive system, so you stay satisfied longer.
6. Outsmart the bird. Reach for the lighter pieces of meat because they have fewer calories and less fat than the darker ones. Another way to cut calories and fat is to take off the skin. Remember, a serving size of meat is about the size of a deck of cards. So be conscious of how much you put on your plate and pass on that second helping. Watch out for the gravy train too.
7. Use smaller plates and serving utensils. Try a salad or dessert plate for the main course and a teaspoon to eat. What looks like a normal portion on a 12-inch plate or a large bowl can be sinfully huge. In one study conducted at the Food and Brand Lab at Cornell University, even nutrition experts served themselves 31 percent more ice cream when they used oversize bowls compared with smaller bowls. The size of the serving utensil mattered too! Subjects served themselves 57 percent more when they used a 3-ounce scoop versus a smaller one.
For more tips, support and a customized program to help you succeed on your weight loss journey, contact Medical Weight Loss Clinic and book your free consultation online or by calling 1-800-GET-SLIM.
