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March is Nutrition Month!

 

If you missed the posts from Week 1 or Week 2, make sure you check them for extra tips and strategies.

 

 

Week 3: Prioritize Portion Size!

Keeping portions in check can help you manage your weight and decrease over eating. Portion sizes are just as important as what you eat. Portion sizes in restaurants are larger than ever, and plates in our homes keep increasing in size. Find out some ways below to help you manage your portion sizes.

 

When eating at home:

  • Make sure your plate is the size of a Frisbee. If we use bigger plates, we will add more to them.
  • Try to dish food away from the table and in the kitchen. When food is left out in front of us we can be tempted for seconds.
  • Use your hands to help with portion control:
    • Meat: use the size of your palm and thickness of your pinky
    • Leafy vegetables like salads: use your fist = 1 cup
    • Other vegetables: use 1/2 your fist = 1/2 cup
    • Cheese: use 2 thumbs = 50g
    • Fats such as oil and butter: use thumb tip
  • On your Frisbee sized plate: serve half vegetables and fruit, 1/4 meat and alternative and 1/4 grain products for better portion control.
  • Measure your food to determine how much food you are actually having. Our eyes can play all kinds of tricks on us.
  • Avoid eating in places where there are distractions, such as in front of the TV. The distractions can make us not realize how much we are actually eating.
  • Slow down! Pace our meals to give our body time for its “being full” hormones to kick in. This can help with overeating.

 

When eating out:

  • Ask for half-orders, or ask for half of the meal to be packaged to-go before being served.
  • Split an entree with your partner or friend, and order a side salad to share for a “healthy plate” meal.
  • Don’t starve yourself before going out to restaurants. This can cause us to overeat. Instead have a snack before, and make sure you have all your other meals that day.
  • Try to limit desserts and appetizers, or if you need to – share them instead.
  • Slow down! Even when we are eating out we still need to give our “being full” hormones time to kick in.

 

Grocery Shopping:

  • If you are buying in bulk, try to only buy foods that are shelf stable. If we buy foods that spoil fast we will need to eat them all before they expire.
  • Pre-portion food items such as nuts, fruits, and vegetables after you buy them for a quick portion controlled snack.
  • Avoid going to the grocery store hungry. Not only will we make more bad choices, but we can think we need more food then we actually do.

 

 

Coming up next…. Let’s try something new!

 

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Adapted from The Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at: http://www.nutritionmonth2016.ca

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