Tips
· Pay attention to "serving size" and "servings per container" on the Nutrition facts panel. They aren't always consistent, and many of us eat a lot more than the suggested servings.
· Buy only as much food as you need to prepare reasonable portions.
· Prepare just enough for the meal. If you want leftovers, make extra and store them before you serve.
· Don't serve family-style, which promotes overeating; instead, put a reasonable portion on each plate and bring it to the table.
· Use portion-control tools like measuring spoons and cups and a scale, on occasion, to keep portions reasonable. Once measured, put the food or beverage in the plate, bowl, cup or glass in which you usually serve it. This will help you size portions correctly in the future.
· Buy prepackaged snacks, or portion snacks into individual snacks bags to help with portion control.
· Avoid distractions while eating such as watching TV or using the computer; this can make you lose track of how much you are eating.
· Serve yourself on smaller plates or simply stick by "the plate method;" half of your plate should be filled with veggies and the other half should be split between lean meat and starch.