The following content is provided by Blue Cross Blue Shield of Minnesota.
Over the past 20 years, food and drink portions have increased dramatically. An average serving of French fries 20 years ago had 210 calories; today the average serving has 610 calories. The average bagel today has as many calories as four slices of bread. And restaurant portions are about two to three times larger than the suggested servings listed on the Nutrition Facts labels on packaged foods. As a result, what we consider a “normal” portion at home is anything but.
Men, women, and children as young as 5 years old eat more when served bigger portions. This means that when given a mega muffin, monster cookie, or 64-ounce soda, we take in more calories. These extra calories can lead to unwanted weight gain. The good news is that you don’t have to eliminate your favorite foods, just eat less of them. When cutting portions by just 100 calories a day, you can lose 10 pounds in a year!
USE THE TIPS BELOW TO GET STARTED.
DOWNSIZE YOUR PLATE.
By eating off a smaller plate (or out of a smaller bowl), you’ll fill it with less food and eat less.
BUY SMALLER BAGS OR BOTTLES.
Most people ignore package serving suggestions and tend to eat and drink more from
bigger packages or containers.
USE SMALLER SERVING SCOOPS, SPOONS, AND SPATULAS.
Or use measuring spoons and cups to ensure healthier food portions. You’ll serve yourself
better when you serve yourself less.
PUT REASONABLE PORTIONS ON PLATES IN THE KITCHEN.
Put food away after putting it on your plate. Out of sight, out of mind.
MAKE YOUR OWN SNACK PACKS USING SANDWICH BAGS AND SMALL CONTAINERS.
Skip eating directly from the box or bag. You can easily lose track of how much you eat.
SHARE WITH A FRIEND! SPLIT MEALS WHEN YOU EAT OUT.
If you’re eating alone, ask your waiter to package half your meal to take home prior
to bringing it to the table.