portion control

Put Snacks on a Plate to Avoid Overindulging
healthy eating tips

Smarter Eats: Eat Snacks Off a Plate, Not From a Package

I'm in the midst of a snacking revelation.
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I'm in the midst of a snacking revelation. Instead of eating Ben & Jerry's ice cream straight from the container, I've been putting it in a bowl. Total game changer. I know that you're probably thinking, "Big deal, Fit. Most people eat out of bowls!" But when it comes to snacks, a lot of people do eat straight from the container. I see it every day: the mister eating chips from a bag, or friends munching on crackers directly from the box.

Think about it; when you grab snacks from a box or bag, it's a bit like mindless eating. There's no sense of how much or how little you're eating. Also, there's no clear end in sight. Putting snacks on a plate helps you practice portion control and allows you to engage with your food more. The more you engage, the more likely you'll be to make healthier eating choices. So the next time you're snacking, put it on a plate. Chips, cookies, popcorn, whatever! If you see what you're eating, you're more likely to be accountable about your diet.

Use Portion Control and Don't Fill Whole Plate
Diet

Smarter Eats: Don't Fill Your Whole Plate

While researching what diet trends emerged during the 1960s (aka the Mad Men era), I was struck with how portion size has steadily increased over the last 50 years.
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While researching what diet trends emerged during the 1960s (aka the Mad Men era), I was struck with how portion size has steadily increased over the last 50 years. Almost all of the dinner plates I spotted in vintage ads, cookbooks, and commercials were the size of a modern-day appetizer or salad plate. Our grandmothers were eating off of dinner plates that were roughly two inches smaller in diameter than the ones that sit in our own cabinets. And while two inches might not seem like a lot, it equals about 30 percent more food!

The thing is, you probably don't need that extra food. In Mindless Eating ($10), author Dr. Brian Wansink explores, in part, the psychology of dinner plates. He was able to prove with some pretty convincing data and research that food intake is greatly affected by the size of the plates and bowls we use. We've been taught to clean our plates, and often finish our food before that "full feeling" even has a chance to reach us.

The next time you've made a meal, put less on your plate. Or, even better, buy smaller plates. Look for dinner plates that range somewhere between eight and 10 inches — chances are, you'll still feel satisfied once your plate is clean. And if you're looking for some guidance or online support, join the Small Plate Movement, whose goal is to help people reduce their portion sizes, while also being mindful of eating habits.

Eat Smaller Portions For a Healthier Diet
Weight Loss

Sometimes Smaller Is Better

Here's a healthy eating tip from the OnSugar blog Coach Lark Says.
by OnSugar Blog

Here's a healthy eating tip from the OnSugar blog Coach Lark Says.

I am continually amazed at how great I feel when I stick to eating small portions instead of stuffing myself until I'm full. Every day I can pull it off, I feel energized and light on my feet.

"Small portions" generally means eating food that is roughly the size of your own fist . . . Like a half a sandwich, a half a cup of oatmeal, or a piece of fruit.

To see what Coach Lark ate today,  read more

Eat Off Smaller Plates to Help With Portion Control
Diet

Smarter Eats: Use Smaller Plates and Grab It to Go

I grew up in a house where I was told to clean my plate.
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I grew up in a house where I was told to clean my plate. Not always a bad thing but it stuck with me for many years, even after serving sizes kept growing. I'm also a fast eater, something I've been working on, but I sometimes overeat before realizing I am full. A few things I've done to help kick my habits are using smaller plates and always taking food to go. 

After inheriting some dishware from my grandmother I noticed that the dinner plates used during her era are much smaller than the ones we use today. I now use these dishes at home, which has reduced my portion size — yet I'm just as satisfied after every meal. Scientists confirmed that the brain takes visual cues when it comes to eating. If we see it, we somehow believe that we have to eat it and will end up feeling unsatiated even if we're physically full.

Portion sizes are out of control in restaurants. To remedy this I usually have half of my meal packed up to enjoy as lunch the next day. I don't go out of my way to starve myself, but it's always pretty obvious when you're given too much food at one sitting. If it's a restaurant I frequent a lot and know that the portion is going to be big, I ask my server ahead of time to make me a doggie bag before the plate even gets to my table.

The Diet Plate: Cool or Not?
Diet

The Diet Plate: Cool or Not?

When it comes to food, portion control is a struggle that prevents a lot of people from achieving a healthy weight.
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When it comes to food, portion control is a struggle that prevents a lot of people from achieving a healthy weight. There are everyday visuals to use as an aid for measuring a proper portion, like your own hands, but some people require more straightforward guidelines.

Enter The Diet Plate ($23), a plate that partitions sections for various types of food like protein, starchy carbohydrates, vegetables, cheese, sauces, etc. The plate is rimmed with affirmations like "you can do it" and "diet with a friend." The dinnerware comes in a female and a male version, and there's a bowl that serves the same portion control purpose.

I appreciate the easy visual this plate provides for those who need help controlling their portions, and can see how it would help teach someone how to eyeball portions when using other dinnerware. However, I'm not keen on the use of the word diet — portion control is not dieting. With this mentality, someone who loses weight by eating appropriate portions may revert to oversized portions after they no longer need to "diet." It creates a vicious cycle. What do you think of The Diet Plate, is it cool or not?

Portion Control Quiz
Food

Portion Control Quiz

Portion control can be hard and downright confusing, and we all fall prey to portion distortion every once in a while.
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Portion control can be hard and downright confusing, and we all fall prey to portion distortion every once in a while. There are small tricks we can all learn to make it a little easier on our minds, and our waistlines. Take this little quiz to see how well you have your portion sizes down.


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Take the Quiz
Healthy Eating Tip: Use Measuring Cups Every Time
Weight Loss

Healthy Eating Tip: Use Measuring Cups Every Time

You've made the switch to healthy cooking — olive oil instead of butter and whole grains instead of processed carbs — but you're not losing weight.
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You've made the switch to healthy cooking — olive oil instead of butter and whole grains instead of processed carbs — but you're not losing weight. Even if you're loading up on tons of healthy food choices, it won't matter if you are consuming tons of calories.

The best way to make sure you're eating appropriate serving sizes is to be scientific about it. Keep measuring cups and spoons handy when it comes to everything you prepare. Don't just eyeball a half a cup of granola or freely pour marinara sauce over your pasta. Chances are you'll overestimate and not even realize you're eating half a cup of almonds instead of a quarter cup serving. The same goes when you're cooking. Measure out two tablespoons of olive oil instead of just pouring it from the bottle. If you have items that are difficult to measure, such as meat, chicken, or fish, use a food scale instead. You don't have to be anal about it, just be aware. The extra small amounts of food you eat over time really add up, so if losing weight is on your mind, use measuring cups every time you eat.

Quiz About Fruit and Vegetable Intake
Food

What Counts Toward Your Daily Fruit and Vegetable Intake?

Several fruits and vegetables come into their prime during the Spring and Summer seasons, making it cheaper and easier for us to reach our daily requirements.
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Several fruits and vegetables come into their prime during the Spring and Summer seasons, making it cheaper and easier for us to reach our daily requirements. Striving to eat five colors a day is a fun way to meet your nutritional needs, but do you know what size portions you should be eating to fulfill your daily five? Take the quiz to find out!

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Take the Quiz
Healthy Eating Tip: Use Smaller Plates and Salad Forks
Food

Healthy Eating Tip: Use Smaller Plates and Salad Forks

Looks can be deceiving.
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Looks can be deceiving. Your double serving of pasta might look like it's a normal size when served on a big plate, but you're probably eating more calories than you intended. When you're dishing out dinner at home, reach for the smaller plates rather than your big entree plates for food that gives you portion control trouble. Less food in front of you means there's less of a chance you'll overeat.

In the same light, think about switching out your big fork for one that's smaller. Taking tinier bites will slow down the whole eating process and increase your satisfaction. So even though you're eating less than your dining partners, you won't be finished before everyone else and tempted to head back for another helping.



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