Q: I keep hearing that the key to good dieting is portion control. Do you have any tips on how to put that into action?
A: I sure do! Many times we eat out of boredom, loneliness, or just because the food is in front of us. Until you have developed stronger discipline (and you will, but it takes some time), you might have to outsmart yourself to keep your portion sizes under control. Here are some ways you can do that:
Try using a smaller plate. If you use paper, avoid the really large sizes and go for the medium and small plates. This way you'll be controlling your portions without even realizing it. If you're using regular plates, take out the salad plates and use them for your main dish.
When you're cooking, go heavy on the veggies. Vegetables can fill you up — with good stuff — and make you less hungry for that second bowl of carbs or fatty food. This is a calorie-safe method to satisfy your appetite.
Ever notice how full you are after eating something hot? If you begin your meal with soup, you'll find that you're a lot less hungry for what follows. Soup is also a fantastic way to get vitamins into your meal — and it can last for a long time in the freezer.
Go easy on the helpings. If you know you're likely to eat whatever you take, try to limit your first serving. You'll probably find that once you attune yourself to gauging how hungry you really are, you'll no longer need a heaping first serving, let alone a second. Learn more in the Everyday Health Diet and Nutrition Center.
Ellie Krieger is a registered dietitian specializing in nutrition and health communications, host of the Food Network's Healthy Appetite, and author of Small Changes, Big Results and The Food You Crave: Luscious Recipes for a Healthy Life. She's also the creator of Healthy Living With Ellie Krieger, an online program designed to help people improve their health, fitness, and emotional well-being.
No comments:
Post a Comment