- Remember, you don’t have to eat everything on your plate. Your goal is to eat a healthy portion, not to clean up the plate. It’s better to waste some food than to gain excess weight and harm your health.
- Use a smaller dish and you will not be so inclined to eat quickly. A smaller dish means less room for food so it will control your portion size for you. Do not keep food in front of you; it’s too easy to reach it. You will be less inclined to get seconds if you have to go to the kitchen for extra food.
- Eat plenty of fruits and vegetables. Raw tomatoes, carrots, peppers, and apples have few calories and lots of nutrients. They are good for your health. Also, they are ideal snacks.
- Eat slowly. Take your time and chew each bite completely. Enjoy your meal. Put your fork or spoon down after every bite.
- Plan your meals ahead. This will help you make healthier choices. Keep a food diary and write down when, what and where you eat, also your level of hunger and why.
- Read food labels. On packaged foods, read the number of servings per package first. Never eat directly out of the bag or box. Put the food on a plate and eat just one serving at a time
Portion size Translations:
- Vegetables or fruit are about the size of your fist.
- Pasta is about the size of one scoop of ice cream.
- Meat, fish, or poultry is the size of a deck of cards or the size of your palm (minus the fingers).
- Snacks such as pretzels and chips are about the size of a cupped handful.
- Apple is the size of a baseball.
- Potato is the size of a computer mouse.
- Bagel is the size of a hockey puck.
- Pancake is the size of a compact disc.
- Steamed rice is the size of a cupcake wrapper.
- Cheese is the size of a pair of dice or the size of your whole thumb (from the tip to the base).
Click this link to for more information on portion sizes of common foods: Ritual Health Portion Guide