Tips for controlling portion size from the NIH

You do not need to measure and count everything you eat for the rest of your life-just long enough to recognize standard serving sizes. Here are some tips from NIH for managing your diet by controlling portion size. Take a standard serving out of the package and eat it off a plate instead of eating straight out of a large box or bag. Avoid eating in front of the TV or while busy with other activities. Pay attention to what you are eating and fully enjoy the smell and taste of your foods. Eat slowly so your brain can get the message that your stomach is full. Take seconds of vegetables or salads instead of higher-fat, higher-calorie parts of a meal such as meats or desserts When cooking in large batches, freeze food that you will not serve right away. This way, you won't be tempted to finish eating the whole batch before the food goes bad. And you'll have ready-made food for another day. Freeze in single-meal-sized containers. Try to eat three sensible meals at regular times throughout the day. Skipping meals may lead you to eat larger portions of high-calorie, high-fat foods at your next meal or snack. Eat breakfast every day. Keep snacking to a minimum. Eating many snacks throughout the day may lead to weight gain. When you do have a treat like chips, cookies, or ice cream, eat only one serving, eat it slowly, and enjoy it! Research shows that the more often a person eats out, the more body fat he or she has. Try to prepare more meals at home. Eat out and get take-out foods less often. When you do eat away from home, try these tips to help you control portions: Share your meal, order a half-portion, or order an appetizer as a main meal. Take half or more of your meal home. You can even ask for your half-meal to be boxed up before you begin eating so you will not be tempted to eat more than you need. Stop eating when you begin to feel full. Focus on enjoying the setting and your friends or family for the rest of the meal. Avoid large beverages, such as "supersize" soft drinks. They have a large number of calories. Order the small size, choose a calorie-free beverage, or drink water with a slice of lemon. When traveling, bring along nutritious foods that will not spoil such as fresh fruit, small cans of fruit, peanut butter and jelly (spread both thin) sandwiches, whole grain crackers, carrot sticks, air-popped popcorn, and bottled water. If you stop at a fast food restaurant, choose one that serves salads, or order the small burger with lettuce and tomato. Have water or nonfat milk with your meal instead of a soft drink. If you want french fries, order the small size.