Difference between revisions of "Eat Small Portions During Meals"
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| − | {{fa}}One of the most important steps in losing weight (and keeping it off) begins with your meals. Portion control is a fairly easy way to lose or maintain your weight. In addition, smaller meals may also boost your energy throughout the day.<ref>http://www.health.harvard.edu/healthbeat/eating-to-boost-energy</ref> Sticking to small portions may be tough at first, but once you begin, you'll pick up the habit quickly! | + | {{fa}}One of the most important steps in losing weight (and keeping it off) begins with your meals. Portion control is a fairly easy way to lose or maintain your weight. In addition, smaller meals may also boost your energy throughout the day.<ref name="rf1">http://www.health.harvard.edu/healthbeat/eating-to-boost-energy</ref> Sticking to small portions may be tough at first, but once you begin, you'll pick up the habit quickly! |
[[Category:Diet Programs]] | [[Category:Diet Programs]] | ||
[[Category:Nutrition and Lifestyle Eating]] | [[Category:Nutrition and Lifestyle Eating]] | ||
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#*It's particularly important to follow the serving sizes for calorie-containing beverages like juice or sports drinks and snack foods. Sometimes the "individual" sizes are actually 2 servings. | #*It's particularly important to follow the serving sizes for calorie-containing beverages like juice or sports drinks and snack foods. Sometimes the "individual" sizes are actually 2 servings. | ||
#Eat larger portions of fruits and vegetables. Aim for at least 5 servings of fruits and vegetables each day. These low-calorie powerhouses provide essential nutrients to your diet. | #Eat larger portions of fruits and vegetables. Aim for at least 5 servings of fruits and vegetables each day. These low-calorie powerhouses provide essential nutrients to your diet. | ||
| − | #*About 1 cup of raw vegetables and 2 cups of leafy greens counts as 1 serving of vegetables.<ref>http://www.choosemyplate.gov/food-groups/vegetables.html</ref> | + | #*About 1 cup of raw vegetables and 2 cups of leafy greens counts as 1 serving of vegetables.<ref name="rf2">http://www.choosemyplate.gov/food-groups/vegetables.html</ref> |
| − | #*About 1 cup of fruit or 1/2 cup dried fruit counts as 1 serving of fruit.<ref>http://www.choosemyplate.gov/food-groups/fruits.html</ref> | + | #*About 1 cup of fruit or 1/2 cup dried fruit counts as 1 serving of fruit.<ref name="rf3">http://www.choosemyplate.gov/food-groups/fruits.html</ref> |
#*The amount of fruits and vegetables you need each day may depend on your age, gender and level of physical activity. | #*The amount of fruits and vegetables you need each day may depend on your age, gender and level of physical activity. | ||
| − | #Eat smaller portions of grains and starches. High carbohydrate foods like grains and starches can be a healthy part of your diet. However, compared to fruits, vegetables and lean protein, they contain fewer nutrients and more calories.<ref>http://www.choosemyplate.gov/food-groups/grains.html</ref> It's important to monitor your portion sizes of these types of foods. | + | #Eat smaller portions of grains and starches. High carbohydrate foods like grains and starches can be a healthy part of your diet. However, compared to fruits, vegetables and lean protein, they contain fewer nutrients and more calories.<ref name="rf4">http://www.choosemyplate.gov/food-groups/grains.html</ref> It's important to monitor your portion sizes of these types of foods. |
| − | #*1 slice of bread, 1 cup of cereal or 1/2 cup of pasta, rice or barley is considered one serving. Allot 2-3 servings of grains daily.<ref | + | #*1 slice of bread, 1 cup of cereal or 1/2 cup of pasta, rice or barley is considered one serving. Allot 2-3 servings of grains daily.<ref name="rf4" /> |
#*Always try to choose 100% whole grains when possible. These have higher amounts of fiber and nutrients compared to refined grains. | #*Always try to choose 100% whole grains when possible. These have higher amounts of fiber and nutrients compared to refined grains. | ||
===Planning for Smaller Meals=== | ===Planning for Smaller Meals=== | ||
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#*Purchase a food scale or a set of measuring cups so you can accurately determine how much you're eating. These are also great tools to keep you on track long term with your smaller portions. | #*Purchase a food scale or a set of measuring cups so you can accurately determine how much you're eating. These are also great tools to keep you on track long term with your smaller portions. | ||
#*Really analyze how much you're consuming at each meal. Then, think about which parts you could reduce without diminishing your enjoyment of it. | #*Really analyze how much you're consuming at each meal. Then, think about which parts you could reduce without diminishing your enjoyment of it. | ||
| − | #Buy smaller silverware and utensils. Many studies have shown that the larger sized dishes and serving utensils you use, the more food you consume.<ref>http://www.ncbi.nlm.nih.gov/pubmed/16905035</ref> Avoid this slip up by purchasing smaller plates and bowls and using a soup spoon instead of larger serving spoons. | + | #Buy smaller silverware and utensils. Many studies have shown that the larger sized dishes and serving utensils you use, the more food you consume.<ref name="rf5">http://www.ncbi.nlm.nih.gov/pubmed/16905035</ref> Avoid this slip up by purchasing smaller plates and bowls and using a soup spoon instead of larger serving spoons. |
#*Use an appetizer or salad sized plate for your entrees. These are a great size for small portions. | #*Use an appetizer or salad sized plate for your entrees. These are a great size for small portions. | ||
#*Try using the salad fork or a toddler fork to help decrease the amount of food per bite. This will slow you down and force you to take your time with your meals. | #*Try using the salad fork or a toddler fork to help decrease the amount of food per bite. This will slow you down and force you to take your time with your meals. | ||
#*Keep using a large water glass to help you consume a good quantity of water throughout your meal. This can also help keep your portions smaller. | #*Keep using a large water glass to help you consume a good quantity of water throughout your meal. This can also help keep your portions smaller. | ||
| − | #Start journaling. Keeping a food journal can give you a lot of insight into your eating habits. You can keep track of the types of foods you eat, the portions and your progress over time.<ref>http://www.niddk.nih.gov/health-information/health-topics/weight-control/just-enough/Pages/just-enough-for-you.aspx#e</ref> | + | #Start journaling. Keeping a food journal can give you a lot of insight into your eating habits. You can keep track of the types of foods you eat, the portions and your progress over time.<ref name="rf6">http://www.niddk.nih.gov/health-information/health-topics/weight-control/just-enough/Pages/just-enough-for-you.aspx#e</ref> |
#*Journaling can also give you insight to when and what times you're hungry. Knowing this information can help you plan ahead for a snack. | #*Journaling can also give you insight to when and what times you're hungry. Knowing this information can help you plan ahead for a snack. | ||
#*You may also be able to notice eating and mood patterns. Maybe most of the time you eat an appropriate portion, but when you're stressed portion sizes increase. This is good information to help plan for portion control. | #*You may also be able to notice eating and mood patterns. Maybe most of the time you eat an appropriate portion, but when you're stressed portion sizes increase. This is good information to help plan for portion control. | ||
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#Rate your hunger level. Check in with yourself throughout the day and rate your hunger level. Allowing yourself to get too hungry may lead to overeating at your next meal. It's much harder to stick to smaller portions if you're feeling completely famished. | #Rate your hunger level. Check in with yourself throughout the day and rate your hunger level. Allowing yourself to get too hungry may lead to overeating at your next meal. It's much harder to stick to smaller portions if you're feeling completely famished. | ||
#*If you notice yourself getting hungry in the afternoon and you know dinner isn't until later in the evening, have a snack. A small snack can help tide you over until your next eating time and may prevent overeating later. | #*If you notice yourself getting hungry in the afternoon and you know dinner isn't until later in the evening, have a snack. A small snack can help tide you over until your next eating time and may prevent overeating later. | ||
| − | #*Try to choose a snack that has lean protein and produce (fruit or vegetable). This healthy combination will keep you satisfied longer compared to a carbohydrate based snack.<ref>http://www.everydayhealth.com/digestive-health-pictures/satisfy-your-appetite-with-these-delicious-choices.aspx</ref> Examples include: a low-fat cheese stick and a small apple, 2 tbsp of peanut butter and celery sticks or 1/4 cup of hummus and carrots. | + | #*Try to choose a snack that has lean protein and produce (fruit or vegetable). This healthy combination will keep you satisfied longer compared to a carbohydrate based snack.<ref name="rf7">http://www.everydayhealth.com/digestive-health-pictures/satisfy-your-appetite-with-these-delicious-choices.aspx</ref> Examples include: a low-fat cheese stick and a small apple, 2 tbsp of peanut butter and celery sticks or 1/4 cup of hummus and carrots. |
| − | #Eat breakfast every day. Start your day off with a good breakfast. Eating breakfast has been shown to help you control your appetite throughout the day which may make it easier for you to stick to small portions.<ref>http://www.ncbi.nlm.nih.gov/pubmed/21562233</ref> | + | #Eat breakfast every day. Start your day off with a good breakfast. Eating breakfast has been shown to help you control your appetite throughout the day which may make it easier for you to stick to small portions.<ref name="rf8">http://www.ncbi.nlm.nih.gov/pubmed/21562233</ref> |
#*Ideally, include some lean protein and a fruit or vegetable for a more complete meal. For example, you might have scrambled eggs with vegetables, whole grain oatmeal with fruit or greek yogurt with fruit. | #*Ideally, include some lean protein and a fruit or vegetable for a more complete meal. For example, you might have scrambled eggs with vegetables, whole grain oatmeal with fruit or greek yogurt with fruit. | ||
#*Breakfast can be any time of day. However, try to eat within an hour or so from when you first wake up. | #*Breakfast can be any time of day. However, try to eat within an hour or so from when you first wake up. | ||
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#*After you have served yourself your portion, put the leftovers away. It'll be less tempting to go back for seconds. | #*After you have served yourself your portion, put the leftovers away. It'll be less tempting to go back for seconds. | ||
#*Use portion controlled tupperware containers for meals at work. You'll be able to know exactly how much you're eating even when you don't have your food scale handy. | #*Use portion controlled tupperware containers for meals at work. You'll be able to know exactly how much you're eating even when you don't have your food scale handy. | ||
| − | #Drink 8 oz of water. You may feel hungry, but are actually just thirsty!<ref>http://www.womansday.com/health-fitness/nutrition/a5323/10-reasons-your-body-thinks-its-hungry-113335/</ref> Try drinking water or another clear, sugar-free beverage (like diet iced tea) shortly before meals. When you sit down to eat, you'll find that it takes less food to fill you. | + | #Drink 8 oz of water. You may feel hungry, but are actually just thirsty!<ref name="rf9">http://www.womansday.com/health-fitness/nutrition/a5323/10-reasons-your-body-thinks-its-hungry-113335/</ref> Try drinking water or another clear, sugar-free beverage (like diet iced tea) shortly before meals. When you sit down to eat, you'll find that it takes less food to fill you. |
#*To prevent these common symptoms of dehydration, aim to drink 64 oz of clear, sugar-free liquids all day. Always have a water bottle close by and sip all day long! | #*To prevent these common symptoms of dehydration, aim to drink 64 oz of clear, sugar-free liquids all day. Always have a water bottle close by and sip all day long! | ||
#*It can also be helpful to drink flavored water, diet tea or zero-calorie sports drinks. These may help you quiet down your hunger temporarily before your meal. | #*It can also be helpful to drink flavored water, diet tea or zero-calorie sports drinks. These may help you quiet down your hunger temporarily before your meal. | ||
| − | #Exercise for 15 minutes. A short bout of aerobic exercise (like a jog or bike ride) may help suppress your appetite and help you control your portion sizes. If you can, participate in at least 15 minutes of cardio prior to eating a meal.<ref>http://www.ncbi.nlm.nih.gov/pubmed/7835326</ref> | + | #Exercise for 15 minutes. A short bout of aerobic exercise (like a jog or bike ride) may help suppress your appetite and help you control your portion sizes. If you can, participate in at least 15 minutes of cardio prior to eating a meal.<ref name="rf10">http://www.ncbi.nlm.nih.gov/pubmed/7835326</ref> |
#*Try scheduling your daily gym session right before dinner or take a walk with co-workers before your lunch break. | #*Try scheduling your daily gym session right before dinner or take a walk with co-workers before your lunch break. | ||
#*No time for cardio? Just try to do a few jumping jacks or squats. Even a modest amount of physical activity may help put you in a healthy mindset at your next meal. | #*No time for cardio? Just try to do a few jumping jacks or squats. Even a modest amount of physical activity may help put you in a healthy mindset at your next meal. | ||
| − | #Turn off technology. Whether it's your cell phone, tablet, laptop or TV, turn it off! If you're checking emails or watching your favorite sitcom, this type of distracted eating can lead to the consumption of larger portions - you're unaware of how much you're eating in one sitting.<ref>http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000337.htm</ref> | + | #Turn off technology. Whether it's your cell phone, tablet, laptop or TV, turn it off! If you're checking emails or watching your favorite sitcom, this type of distracted eating can lead to the consumption of larger portions - you're unaware of how much you're eating in one sitting.<ref name="rf11">http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000337.htm</ref> |
#*Make a rule to only eat at the table when you're at home. At work, shut off your computer or log out of your email and other work programs. | #*Make a rule to only eat at the table when you're at home. At work, shut off your computer or log out of your email and other work programs. | ||
#*Try to focus on your food. Eat mindfully and fully enjoy all aspects of your meal. This will allow you to feel more satisfied after you've finished your meal. | #*Try to focus on your food. Eat mindfully and fully enjoy all aspects of your meal. This will allow you to feel more satisfied after you've finished your meal. | ||
| − | #Eat lower-calorie foods first. Prior to eating your meal, have a serving of lower-calorie foods like vegetables or vegetable based soups. This can help decrease your hunger and fill your stomach with lower calorie foods allowing you to have more controlled portions.<ref>http://www.discovergoodnutrition.com/2012/09/first-bites-most-calories/</ref> | + | #Eat lower-calorie foods first. Prior to eating your meal, have a serving of lower-calorie foods like vegetables or vegetable based soups. This can help decrease your hunger and fill your stomach with lower calorie foods allowing you to have more controlled portions.<ref name="rf12">http://www.discovergoodnutrition.com/2012/09/first-bites-most-calories/</ref> |
#*Keep cleaned and cut raw vegetables in your fridge. Set out a small serving for yourself as you cook or prepare your meals. | #*Keep cleaned and cut raw vegetables in your fridge. Set out a small serving for yourself as you cook or prepare your meals. | ||
#*Sip on broth or low-calorie vegetable soup. A hot mug of savory soup will help decrease your hunger and manage your portions throughout your meal. | #*Sip on broth or low-calorie vegetable soup. A hot mug of savory soup will help decrease your hunger and manage your portions throughout your meal. | ||
===Finishing Your Meal=== | ===Finishing Your Meal=== | ||
| − | #Time your meal. It should take you at least 20 minutes to complete your meal. It takes this amount of time for your brain to signal satisfaction and fullness.<ref>http://www.webmd.com/diet/obesity/slow-down-you-eat-too-fast</ref> If you eat faster than this, you may end up consuming a lot more food than necessary to make you feel satisfied. | + | #Time your meal. It should take you at least 20 minutes to complete your meal. It takes this amount of time for your brain to signal satisfaction and fullness.<ref name="rf13">http://www.webmd.com/diet/obesity/slow-down-you-eat-too-fast</ref> If you eat faster than this, you may end up consuming a lot more food than necessary to make you feel satisfied. |
#*Set a stop watch or timer for 20 minutes so you can clock yourself throughout your meal. | #*Set a stop watch or timer for 20 minutes so you can clock yourself throughout your meal. | ||
#*Practice putting your fork down between bites, taking a sip of water or talking to friends/family while you eat. | #*Practice putting your fork down between bites, taking a sip of water or talking to friends/family while you eat. | ||
