| There's a powerful truth about one of our human | | | | to cut back during the meal, but just keep in mind |
| weaknesses, the more food that's put in front of | | | | that you have consumed nearly a day's share of |
| us, the more we will eat. Even for those of us | | | | pasta and just adjust the rest of the day's |
| that are weight conscious or those who just feel | | | | intake. Knowing restaurant smarts. I think we |
| better when we eat less, this is generally true. | | | | can agree that portion inflation at restaurants is |
| The problem is we are eating more than ever | | | | out of control and today we tend to eat out |
| before, some say over 60% of us are | | | | more. To fend yourself against supersize |
| overweight or obese. And we all know by now | | | | restaurant menus there are a few tricks to be |
| that being overweight increases are risk of heart | | | | well aware of. |
| disease, high blood pressure, diabetes, joint | | | | Before going out to eat, have a snack at home, |
| problems and some types of cancer. Our | | | | like a yogurt, or some fruit, so you won't arrive |
| childhood cautionary advice to clean our plate, the | | | | at the restaurant ravenous. Many of us will skip |
| inclinations to get what you pay for, the time | | | | the appetizer to cut down on the size of our |
| lapse between eating and feeling full are some | | | | meal, which is a mistake as along as you have the |
| factors that make most of us eat whatever food | | | | right appetizer, like salad or soup but skip the |
| is placed in front of us. | | | | bread basket. An example is starting your lunch |
| Portion sizes have increased over the years, | | | | with a low calorie salad cuts your total caloric |
| some examples are a typical bag of movie | | | | intake of the meal by as much as 10%. If |
| popcorn was once 5-6 cups now a bucket size | | | | available, order half size portions or share a full |
| popcorn can be up to 20 cups with well over | | | | size with your companion. In most cases this will |
| 1500 calories and certain entree at restaurants | | | | be enough, considering you added a salad or side |
| are double what they use to be. Even our | | | | order of vegetables. Eat only half of your meal |
| standard plates and bowls at home are larger too, | | | | and have the waiter wrap up the rest, but don't |
| making us fill them up with even more food. So, | | | | rely on your willpower alone, when your meal |
| how much are you eating? The guidelines suggest | | | | arrives, first thing to do is to divide your meal in |
| eating a set number of servings of vegetables, | | | | half and have the waiter wrap up the rest. |
| meat and other food groups, but a serving, | | | | Eating at a leisurely pace will give your body more |
| defined in ounces, cups or tablespoons are not | | | | time to catch up with your appetite and stop |
| the same as a portion, which is the actual amount | | | | before your full. If your tempted to eat the rest |
| served, and that can be at a restaurant or at | | | | off your plate or go back for seconds, wait 20 |
| home. | | | | minutes before deciding, this is usually how long it |
| We must develop portion awareness. The | | | | takes to feel satisfied. |
| difficulty with the dietary guidelines is that the | | | | And at home use smaller dinnerware, we are all |
| measurements in cups, ounces and tablespoons | | | | conditioned to think a meal sized portion fills the |
| are that easy to eyeball. To help us better | | | | plate and one way to help you through that is to |
| understand our awareness, measure out the | | | | change your table to 10 ounce glasses instead of |
| portion you would ordinarily take, then measure | | | | 20, or a 10 inch plate instead of a 12 inch, also |
| out a standard serving of whatever it is your | | | | bowls that hold 2 cups instead of 4. Doing these |
| eating and make a comparison. Now it's important | | | | little things will make your way to losing weight a |
| to know that if your usual portion of pasta is | | | | lot easier. |
| actually 2 servings, you may not necessarily have | | | | |