A Message from Monroe County Schools Nurses: Avoid Portion Control Pitfalls
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When eating at many restaurants, it's hard to miss portion sizes have gotten larger in the last few years. The trend has also spilled over into the grocery store and vending machines. A bagel or "individual" bag of chips can easily feed more than one person. Research shows people unintentionally consume more calories when faced with larger portions. This can mean significant excess calorie intake, especially when eating high calorie foods. Here are some tips to avoid portion control pitfalls.
When eating or snacking in front of the tv, put the amount you plan to eat into a bowl or container instead of eating straight out of the package. It's easy to overeat when your attention is focused on something else.
To minimize temptation of second and third helpings at home, serve the food on individual plates instead of putting serving dishes on the table.
Many restaurants serve more food than one person needs at one meal. Take control by splitting an entree with a family member or friend. You could also ask the wait staff for a "to go" box and wrap up half of your meal as soon as it is brought to the table.
People tend to consume more when they have easy access to food. Make your home a "portion friendly zone."
Store tempting foods like cookies, chips, or ice cream out of immediate eyesight. Move healthier food to the front at eye level.
Be aware of large packages. The larger the package, the more people consume from it without realizing the total portion. Divide up the contents of a large package into smaller bags or containers. Don't eat straight from the package. Serve the food in a small bag or container.
Source: https://www.cdc.gov/healthyweight/healthy_eating/portion_size.html
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