As the quality of our foods has seriously diminished over the past several decades, the quantities have undoubtedly increased. The result: obesity and its vicious friends- diabetes, heart disease, cancer, stroke and the list goes on. How many of us, including myself, have gone to a restaurant, commented about the copious amount of food on our plate, yet gobbled it all up anyway? A hamburger at McDonald’s wasn’t always the size of a newborn’s head. We’ve been so diluted by restaurant portions, social pressures to eat, and ignoring our hunger and fullness cues, that we complacently eat enormous portions and complain of discomfort, indigestion, and pain right afterwards.
Making it simple: All you need to estimate portion sizes is your hand
How to immediately cut down:
• Don’t go back for seconds
• Rather than 2 large scoops of rice, pasta, or other starchy food, cut down to one and increase the veggies (there better be veggies!)
• Eat slowly and ask yourself if you’re full; remember it takes 20 minutes for the brain to get the signal that you’re full.
• If you’re full, get rid of your plate so you’ll stop eating.
• Be aware, be present, and take control of your food portions before they take control of you.
Just try this out for a week and see how you feel.
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