We’ve all been there: eating way too much food at dinner. Eating large food portions is a problem we all know too well, and it’s easy to do! It can be hard to keep track of portions when eating out, too. This is because over the years, food portions at restaurants have gotten bigger.
Some portions are called "super-size.” Others can even provide enough food for at least two people. For example, a cheeseburger 20 years ago was much smaller than it is today and almost half the calories!
Remember, keeping yourself at a healthy weight is a balancing act of calories in and calories out. Follow these tips to control your portions when eating at home and when eating out.
- Use a smaller plate. Use a smaller plate at meals to help with portion control. That way, you can finish your entire plate and feel satisfied without overeating.
- Take your time. Be mindful to eat slowly, enjoy the taste and textures, and pay attention to how you feel. Use hunger and fullness cues to recognize when to eat and when you’ve had enough.
- Quit the “clean your plate club.” Decide to save some food for another meal. Take leftovers home in a container and chill them in the refrigerator right away.
- Share a main dish. When eating out, share a main dish. Divide a main entree between family and friends. Ask for small plates at the table so everyone can share.
- Pass on the buffet. Avoid the buffet! Choose an item from the restaurant menu instead, and pass on the all-you-can-eat buffet.