If portion sizes have expanded beyond 1 cup of solid food, mindless eating most likely plays a role. Create a physical pause in your meal to bring more awareness to the portion of food you are eating. Do this by using a small salad plate and measuring out ½ cup of total food. You might select ¼ cup of two different foods or 2 tablespoons of 4 different foods. Eat that food slowly, taking small bites and chewing well. If you would like to eat more when that food is gone, measure and place ¼ cup of food on your plate. Eat that food slowly, taking small bites and chewing well. If you would still like to eat more, place another ¼ cup of food on your plate. This works well at a restaurant, family gathering or most situations if you transfer food in small portions from the served plate to a smaller salad plate.
Pause for Portion Control
Posted on January 10, 2016 by Deb Hart
Deb Hart
Deb Hart is a Registered Dietitian Nutritionist. For the last 28 years, she has been helping bariatric surgery patients reach their health and weight goals. She teaches people how to set up a lifestyle that supports a healthy weight. Deb set up her own lifestyle to include lots of long walks with her furry family members, workout classes at her local wellness center, meal prepping, and finding new ways to enjoy foods without added sugar.
