Before we start, you can try taking the following quiz to test your knowledge on portion sizes.
Size matters. People usually unintentionally consume more calories when offered larger portions. When you go to grocery stores, you might notice that the portion sizes of food continue to increase with time. This can mean a significant change in the amount of calories that you consume. Here are some simple tips to help you avoid overeating.
Portion control when eating out
Source: Nebraska Extension – University of Nebraska-Lincoln
You can take control of the amount of food you eat by splitting a dish with a friend. Or, you can ask for a to-go box and save some of your meal for later. Sometimes, restaurants might offer to upgrade your food to a larger size with little extra cost. It might seem like a good deal but also comes with the risk of overeating. You can choose to save the extra portion for later.
Portion control when eating in
Source: Nebraska Extension – University of Nebraska-Lincoln
During meal time, you can serve food on individual plates and leave the serving dishes out of sight. Keeping the excess food out of reach helps to discourage overeating. Smaller plates and bowls can also make portion sizes appear bigger and further discourage overconsumption. Healthy snacks offered at planned times can help to satisfy hunger in between meals and avoid overeating during meal time.
Portion control when snacking
Source: Nebraska Extension – University of Nebraska-Lincoln
It is easy to over consume snacks if you eat directly from the large package. You can choose to pre-portion your snacks by placing small portions into separate bags or containers. Or, you can serve snacks in small bowls during snack time. Having designated snack times and eating areas helps parents to monitor the amount of snacks children are consuming. Placing tempting foods such as ice cream out of sight and having healthy food in plain sight can encourage consumption of healthy foods.
By following these simple steps, you can take control of the amount of food you eat and avoid overconsumption.
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this was a very informative and engaging post!