Tips from the Trainer

HOW TO MANAGE PORTION SIZES

Bret Thorn of Nation’s Restaurant News says that overeating only starts in humans at age five. “Three-year-olds don’t do it; it’s a learned behavior.” And it can be unlearned. Here are some tips on managing your portion sizes:

• First serve a substantial portion (maybe double the usual amount) of vegetables and fruit, which can satisfy hunger and provide nutrition while minimizing caloric cost----and then serve other foods in smaller-than-usual portions. Studies show that when you have fruit or vegetables with a meal, you eat 100 calories less.
• Eat soup with your meal. This helps fill you up.
• Place big bowls of salad or cooked vegetables on the table.
• Use smaller dishes at meals.
• Don’t go back for seconds.
• Put away any leftovers in separate, portion-controlled amounts.
• Never eat out of the bag or carton.
• Don’t keep platters of food on the table.
• Eat without television or other distractions; studies show that savoring your meal an keep you satisfied with smaller portions.

At restaurants:

• Ask for half or smaller portions.
• Eyeball your appropriate portion, set the rest aside, and ask for a doggie bag right away. Or ask the waiter to do that for you before he serves your entrée.
• Share a meal with a friend or dinner companion.

At the supermarket:

• Whenever possible, buy food in individual wrapped single servings.
• Beware of “mini-snacks”—tiny crackers, cookies, pretzels.

Ace Fitness Matters
November/December 2004 issue