Tuesday, February 21, 2012

Portion Distortion

As our portions have super sized over the past 30 or so years, so have our waistlines. It is not a surprise to see that 1 in 3 American adults are overweight or obese. Dining out, eating bigger portions, snacking, and a decrease in physical activity are all factors that have gotten us to this point, but it is never too late to enforce new, and healthier habits.

We are used to seeing large portions on our plate and have to retrain our perception of food and food portions in order to feel satisfied. This does take a little practice and it usually takes about 2 weeks of practice to make lifestyle changes.

A visual of portion distortion...

Cutting back on portion sizes can slash hundreds of calories per day and can help you manage your weight.  There will be many more tips on the way, but here are a few simple tips to control your portions:

- Try not to go too long in between meals, this usually ends in overeating
- Build a balanced meal (Include lean protein, vegetables, and carbohydrates)
- Fill up on fiber...make half of your grains whole (whole wheat, brown rice, quinoa, barley, oatmeal) 
- Make half of your plate vegetables!
- Use smaller plates (8" instead of 10") 
- Start your biggest meal of the day with a side salad or a broth based soup

Tune in for more of my weight management posts, coming soon!

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