Health e-Living Blog

Know Your Numbers: Avoid Supersizing!

July 18, 2018

Topics:

Wellness

Now that summer has finally arrived to Chester County, PA, lots of people are looking for ways to lose weight and eat healthier. Eating proper portion sizes should be at the top of everyone's list.

Many people eat much more food than is necessary at a given meal, both at home and while dining out. Portions are far larger than those appropriate for a healthful diet. Cutting back on portion sizes is one of the easiest ways to trim excess calories, fat and sugar from your diet and help you lose weight.

Use the following techniques to help you learn how to identify portion sizes and create healthier eating habits:

Listen to your body's cues: Your internal signals of hunger and satisfaction can help you eat right.
Prepare less food for meals: Large quantities of food make people eat more. If you want leftovers, put them out of sight and out of mind.
Start with a small serving: You can always have more if you are still hungry.
Use small dishes and glasses: It will make you think that you are getting more with less.
Slow down the pace of eating: This enhances your enjoyment of food and beverages and gives your brain time to register fullness.
Eat half, wait 20 minutes: When you wait (and listen to internal cues), you can be satisfied with smaller-than-usual portions.
Never eat out of the bag: Take out a small portion and put the bag away.
Think before you order: Make a plan before you order.
Always go for the small size: When eating out order small or regular items (drinks, burgers and fries) or choose a child-size meal.
Share with others: It's a great way to save money and calories too.
Eat half, take half home: Enjoy the leftovers at a later meal
Eat regular meals and snacks: When you plan regular meals and snacks, it's easier to be satisfied with smaller portions each time.

FACT: Portion sizes have gotten bigger over the past 20 years and large portions add on the calories. Just 100 extra calories per day can lead to a weight gain of 10 pounds per year. Most people eat and drink more when served larger portions. Choosing smaller portions can help you lose weight and keep it off.

Related Information from Chester County Hospital:

About this Blog

Chester County Hospital's Health e-Living Blog offers a regular serving of useful health and lifestyle information for the residents of Chester County, PA and the surrounding region.