Back to top.
09.06.11 6
Portion Control is the Secret to Slim!

How to Avoid Portion Size Pitfalls to Help Manage Your Weight

When eating at many restaurants, it’s hard to miss that portion sizes have gotten larger in the last few years. The trend has also spilled over into the grocery store and vending machines, where a bagel has become a BAGEL and an “individual” bag of chips can easily feed more than one. Research shows that people unintentionally consume more calories when faced with larger portions. This can mean significant excess calorie intake, especially when eating high-calorie foods. Here are some tips to help you avoid some common portion-size pitfalls.

Portion control when eating out. Many restaurants serve more food than one person needs at one meal. Take control of the amount of food that ends up on your plate by splitting an entrée with a friend. Or, ask the wait person for a “to-go” box and wrap up half your meal as soon as it’s brought to the table.

Portion control when eating in. To minimize the temptation of second and third helpings when eating at home, serve the food on individual plates, instead of putting the serving dishes on the table. Keeping the excess food out of reach may discourage overeating.

Portion control in front of the TV. When eating or snacking in front of the TV, put the amount that you plan to eat into a bowl or container instead of eating straight from the package. It’s easy to overeat when your attention is focused on something else.

split an entree with a friendsnack on fruit

Go ahead, spoil your dinner. We learned as children not to snack before a meal for fear of “spoiling our dinner.” Well, it’s time to forget that old rule. If you feel hungry between meals, eat a healthy snack, like a piece of fruit or small salad, to avoid overeating during your next meal.

Be aware of large packages. For some reason, the larger the package, the more people consume from it without realizing it. To minimize this effect:

  • Divide up the contents of one large package into several smaller containers to help avoid over-consumption.
  • Don’t eat straight from the package. Instead, serve the food in a small bowl or container.

Out of sight, out of mind. People tend to consume more when they have easy access to food. Make your home a “portion friendly zone.”

  • Replace the candy dish with a fruit bowl.
  • Store especially tempting foods, like cookies, chips, or ice cream, out of immediate eyesight, like on a high shelf or at the back of the freezer. Move the healthier food to the front at eye level.
  • When buying in bulk, store the excess in a place that’s not convenient to get to, such as a high cabinet or at the back of the pantry.

replace candy with a fruit bowl

SOURCE: CDC, Nutrition and Physical Activity

08.27.11 48
08.27.11 23
8 Calorie-Burning Myths Debunked



Celery, cucumbers and iceberg lettuce have negative calories.

The concept goes something like this: some veggies are so low in calories that they require more energy to digest than they contain. The result? Eating celery, cucumbers or iceberg lettuce can give you a…

08.27.11 748
08.27.11 1632
i hear ya, sister


Haven’t been to the gym in so long. I’ve completely fell off the wagon. The only thing that matters though is that I know it and I’m going to fix it.

08.26.11 5
can’t i just have ONE healthy day!?

I ate right all day today - and then, while I was frantically searching the pantry for some dried fruit to have with my evening tea - I found a box of lamingtons… well, since I’ve been soooo good, I decided that it would be great to reward myself with just a slice of one. I knew it was a bad idea. I knew. But I thought I could control myself.

I couldn’t.

The slice turned into two slices. Then quickly, turned into four… and then turned into the entire lamington cake. What’s wrong with me!?

08.26.11 3
08.23.11 0
…love is better than anger. Hope is better than fear. Optimism is better than despair. So let us be loving, hopeful and optimistic. And we’ll change the world.

— Jack Layton’s final public words, in a letter to the people of Canada authored two days prior to his death. (via shortformblog)

08.23.11 135
08.23.11 408