Portion me please

If history holds true,  many of us will be thinking about our waist lines right about now. Cold weather is slipping away along with the need for the bulky clothing that hides bellies and extra pounds. Bathing suit season is about to hit. Yikes, we need to DIET!

But weighing food, counting calories and dining exclusively on lettuce doesn't work for most of us. Drastic deprivation is not a solution. I've got a few better ideas....
    
Slow down. It takes a few minutes for your stomach to notice you've sent down food, relay that to your brain which in turn will tell you if you've had enough. Put your fork down between bites and chew your food well. Give the 'I'm full signal' time to travel.         

Size matters. (Well, it does). Many of us suffer not because of what we're eating but because of how much. Make a plate for yourself, put away and freeze the leftovers, then go sit down and eat. When you're shopping, you don't have to buy the package with 6 chops. Ask the market to repackage just what you need. Buy less. Less food, less temptation. Believe me, your waist line will thank you and so will your wallet.

The color of your dishes matter. Studies show that food presented on a plate of contrasting color will cut your eating by nearly 20%. The higher contrast between food and plate makes you more aware of your portion size. If you're having a steak use a white plate. If you're having pasta with tomato sauce use a white bowl. Mashed potatoes...think about red or green or blue. Salad? Unless it's drowning in dressing, doesn't matter. Eat all the raw veg you want.

Your Mother was wrong. You do not have to clean your plate. Parisians are notorious for their long time at table drinking wine and dining on all kinds of rich buttery food. When they were asked how they stayed so slim with that kind of diet, they answered that they stopped eating when they began to feel full.

Water yourself. Drink a full glass of water before you eat. Water is filling and also aids in proper digestion. Another glass during and after is better. But if you do only one, before meal is best.

Eat from a plate. Never eat from a package. Always present your food to yourself from a dish so you can see how much you're eating. We'll consume 20% or 30% more when eating straight from a package. And, the bigger the package, the more we'll eat. 

Live by the movie-munchie rule. Movie goers who ate popcorn from a larger bucket ate more of the popcorn than those who bought a medium size. Choosing the smaller bucket means you'll eat 50% less. Less popcorn, on average, than a person who chooses large. Give yourself a lot to eat and you'll eat a lot. 

Get in the habit of being Portion-Aware. Chose and serve yourself just a little less. If you can cut back by just 20% a day, by the end of the year you could be 30 pounds lighter.



Source credits: Cooking Light Magazine, October 2012