Taking Control of Your Plate


In this generation of supersized meals, it is sometimes hard to identify the normal portion sizes. King-size candy bars, big gulp sodas, and extra-large bags of chips are becoming part of everyday eating setting. Unfortunately, as our portion sizes gets bigger, so do our waistlines. And large packages can interfere with portion control.

According to a research from University of Illinois that people have a tendency to eat more food if it’s served in bigger containers.

The lesson is: Use a smaller plate during dinner! And if it’s possible, go for foods that you love like ice cream or chips in single-serving packs.

Practicing portion control is among the most daunting tasks for anybody who eats out or even eats in nowadays. Try looking around you, and you might notice that everything is supersized. And it’s not limited to fast food, from Bagels, steaks, muffins and even frozen dinners are in supersized servings. And don’t forget about big sodas. Practicing the habit of adjusting your portion size is not that hard as what you might think.

Below are a few tips on how to make that perfectly portioned plate.

• One half Vegetables

First, put enough vegetables or healthy greens that they make up half of your plate. From Brussels sprouts, green beans, salads and squash. But always remember that adding too much butter or dressing can take these healthy foods to unhealthy.

• One-fourth Protein

Dedicate 1⁄4 of your plate to protein such as ham, chicken or turkey. A 3-ounce serving of turkey is roughly the size of a deck of cards or your fist.

• One-fourth Starch

The remaining one-fourth of your plate is made up of starches. Foods like corn, mashed potatoes, rolls, stuffing, and starchy veggies like yams.

This is certainly a good outline to follow for Christmas, Hanukkah and Thanksgiving, but it’s not only focused on special occasions but applies all year round. If you are keeping your waistline checked, sticking to drinking a single glass of wine or drinking water during dinner might help. Soda is off limits. And also, it’s advisable to fill your plate with enough food during the first time to avoid going back for seconds.

Leave a Reply