How do you keep food portions in check?
- Weigh and measure your foods.
Dust off the measuring cups/spoons and dig out the kitchen scale. When we actually measure the quantity of the foods we are eating we can see where we might be overdoing it. People are terrible at “eye balling” their portion sizes, with most of us underestimating the amounts we eat by as much as 25%.
- Use smaller utensils.
It’s a pointless exercise to use regular sized dinner plates, large bowls, cups and serving utensils. Larger utensils mean more food on your plate, which increases the chance of overeating. Always use small plates, cups, bowls and serving utensils.
- Look at the Nutrition Facts label.
If you’re not sure what constitutes a healthy portion, the serving size listed on the package is a good place to start. Serving sizes are typically a healthy portion size and can be used as a guide. Keep in mind “bariatric” portion sizes may be smaller than the serving size listed on the food label.
- Do not mindlessly eat.
Turn off all electronic devices and eat only at the kitchen or dining room table. When we are distracted and eat everywhere (office, car, bedroom, etc) we are not paying attention to how much we eat. Make it a house rule to only eat at the table and without distractions.
These are very simple tips that you can easily use to help get portions under control.
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Dietitian’s Corner by Lori Skurbe
Dietitian’s Corner is a monthly column for post-op and pre-op patients of bariatric surgery in NJ written by Prime Surgicare’s Lori Skurbe. Lori has been a dietitian for over 20 years with an extensive background in weight management, bariatric nutrition and diabetes education.