1. Know what a serving size is. Here is a quick guide to determine the true size of a serving. Keep this in mind next time you reach in the fridge or cupboard.
A Tennis Ball = A medium sized fruit
A Baseball = A cup of salad greens or cereal
A Golf Ball = A 1/2 cup of cooked pasta or potato
A Ping Pong Ball = 2 tablespoons of peanut butter
A Deck of Cards = 3 oz of meat, fish, or poultry
A Shot Glass = 2 tablespoons of salad dressing
Size of your thumb = 1 oz of cheese
Size of your thumb tip = 1 teaspoon of oil
2. Read nutrition labels. Not sure how many of those goldfish crackers really equal one serving? Read the nutrition label to find out. Compare it to how much you've been eating and you may be surprised to find out how small a serving really is.
3. Only eat half. When you go out to a restaurant only eat half of your meal. Most restaurants bring out supersized portions enough for 2 or even 3 meals. To avoid overeating, have the waiter bring half of your dinner in a to go box before you even get started or you could even split the meal with another person.
4. Avoid all-you-can eat. Avoid buffets or all-you-can eat situations like the plague. As much you think you will have total self control and that you will only eat until you are no longer hungry, it is near impossible. We all know this is not the case and that you will be leaving bloated with your pants unbuttoned. Rather choice restaurants where you can order your meal and have a plan in place for social events.
5. Don't let yourself get hungry. One reason we may tend to lack portion control and eat too much is because we are so hungry. If you are going long periods without eating you are bound to binge. Instead, make sure you are eating something every 3-4 hours, even if it is a small snack. This way when your next meal comes around you won't be tempted to eat more than you need.
Becky_Fox
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