How can I manage food portions at home?

You don’t need to measure and count everything you eat or drink for the rest of your life. You may only want to do so long enough to learn typical serving and portion sizes. Try these tips to control portions at home.

• Take one serving according to the food label and eat it off a plate instead of straight out of the box or bag.
• Avoid eating in front of the TV, while driving or walking, or while you are busy with other activities.
• Focus on what you are eating, chew your food well, and fully enjoy the smell and taste of your food.
• Eat slowly so your brain has time to realize your stomach is full, which may take at least 15 minutes.
• Use smaller dishes, bowls, and glasses so you eat and drink less.
• Eat fewer high-fat, high-calorie foods, such as desserts, chips, sauces, and prepackaged snacks.
• Freeze food you won’t serve or eat right away if you make too much. That way, you won’t be tempted to finish the whole batch. If you freeze leftovers in single- or family-sized servings, you’ll have ready-made meals for another day.
• Eat meals at regular times. Delaying meals or skipping meals altogether may cause you to overeat later in the day.
• Buy snacks, such as fruit or single-serving prepackaged foods that are lower in calories. If you buy bigger bags or boxes of snacks, divide the items into single-serving packages right away so you aren’t tempted to overeat.

How can I manage portions when eating out?

Although it may be easier to manage your portions when you cook and eat at home, most people eat out from time to time—and some people eat out often. Try these tips to keep your food portions in check when you’re away from home.

• Share a meal with a friend or take half your meal home.
• Avoid all-you-can-eat buffets. Instead, choose restaurants that offer some healthy food choices in controlled portions.
• Order one or two healthy appetizers or side dishes instead of a whole meal. Options include steamed or grilled—instead of fried—seafood or chicken, a salad with dressing on the side, or roasted vegetables.
• Ask to have the basket of bread or chips removed from the table.
• If you have a choice, pick the small-sized—rather than large-sized—drink, salad, or frozen yogurt.
• Look for calorie information next to food and drink items on menus and menu boards to understand how many calories are in a standard restaurant portion.
• Stop eating and drinking when you’re full. Put down your fork and glass. Focus on enjoying the setting and company for the rest of the meal.

Syndicated Content Details:
Source URL: https://www.niddk.nih.gov/health-information/weight-management/just-enough-food-portions
Source Agency: National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)