Over the last 20 years portion sizes have not only increased at fast food establishments, but also at restaurants and even in our homes. As a nation we are eating more than ever and moving less each day as we continue to transition from physical to sedentary jobs. When we eat portion size matters, but why are we drawn to continuously choose larger portions over smaller ones?
Like real-estate and auto dealer advertisement, food is marketed as “Bigger is better”. Most ads are geared towards giving you more for less. Unfortunately, unlike houses and cars where your wallet feels the burden of biting off more than you can chew, when it comes to food our body suffers the weight of every decision.
Try using these seven tips and tricks to manage your portion sizes this week.
- When ordering entrees at restaurants ask to have half the meal wrapped to go
- If a sandwich is larger than your hand, save the rest for later
- Protein portions like steak, chicken and fish should be about the size of your fist per meal
- Eat small meals and healthy snacks throughout the day to avoid hunger cravings
- Use smaller plates at home and leave room on the plate for a salad, vegetable, or fruit
- Stay hydrated by drinking at least eight glasses of water per day
- Keep a diary of what you eat each day for one week to help you track your nutrition intake