Do you suffer from portion distortion?
How many portions are in a bag of snack-size whole grain crackers? Or a small bottle of fresh-pressed fruit juice? Or a lunchbox pack of granola bars?
Hint: it’s not “one.” Often, the above products contain two or two-and-a-half servings per package.
Can YOU Eat Just One Serving according to the serving size?
Sure, you could go ahead and enjoy just half the bag, but are you really going to do that?
Don’t beat yourself up if the answer is no: If you place food in front of most people, they tend to eat it all. It’s just the way we’re wired. Or if you were raised like me, your parents told you that you had to eat everything on your plate, even if you were satisfied and full!
Eating too much food in one sitting is hard on your body.
Here are 6 Tips to Kick Portion Distortion:
Tip 1: Don’t over order – go for salads, broth soups, and healthy appetizers, which are typically more reasonably sized than entrees. For entrees, ask for a box with your meal and immediately divide it before eating.
Tip 2: Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized.
Tip 3: Chew well to aid digestion and give your brain time to register you’re full before you overeat.
Tip 4: Get enough water. Often we mistake thirst for hunger.
Tip 5: Carry your own snacks. Stock up on snack-sized containers and fill them with baby carrots, air-popped popcorn, or nuts.
Tip 6: Never eat straight out of a bag or box! Portion out your food and put it in a separate bowl.
Awareness about portions and taking steps to control them is a great step towards better health.