Now that we are armed with what proper portions really are from Keeping Portions in Mind: Part 1, we need to learn how to manage a slim sized order in a super sized world. Since the 1950s portion sizes have changed dramatically. A typical cheeseburger and fry meal in the 1950s would average about 600 calories while today the same meal would average double that amount. A bagel today contains over 200 calories more today than in the 1950s. When we sit down to a meal, we may be consuming not one but almost two complete meals at one time. It is no surprise that so many of us struggle with our weight as we are eating almost double the proper proportions. So what is a weight conscious person to do? Rest assured that you can still eat out or go through a drive thru and not have to worry about gaining extra weight if you stick to proper portions.
Tips to eating a slim size meal in a super size world:
Not only are our eyes trained to see one and ½ to 2 times the portion as one serving, we expect to see full plates being served before us. Use smaller plates when you sit down to dinner to trick your eyes into seeing a full plate yet containing the right proportions. When you go to a cook out or a buffet (which by all means avoid a buffet if at all possible) try to use smaller plates when getting your food.
Serving Dishes/Utensils
1/2 cup = small fruit bowl, custard cup, mashed potato scoop
1 1/2 cups = large cereal/soup bowl, dinner on a dinner plate (not heaped)
4 oz. liquid = tea cup, small juice glass
8 oz. liquid = water glass
Eat more snacks throughout the day to avoid massive hunger attacks. Just be sure you choose a proper sized snack like a piece of fruit or small salad. You may even want to drink a glass of water before you eat a meal as often thirst presents as hunger.
If you find yourself going through a drive thru, don’t fret! While this is not the best option, sometimes we find ourselves ordering a cheeseburger and fries anyway. Try ordering a kid’s sized meal instead of an adult meal. You will save on both fat and calories. If you want an adult sized meal than be sure to order the small size or order a la carte and cut out the French fries. You may also want to order water instead of soda or diet soda instead of regular.
When you go out to eat you will find your plate is overfilled. It may look good but keep in mind you are probably eating enough food for a meal and a snack to two meals. Divide your plate up with the intent of taking the rest home or ask for the take home boxes at the beginning of your meal. This will not only save you calorie and fat but money! That one meal out will provide you two meals. That’s a deal better than a super sized fast food meal for an extra 79 cents.
Be wise and keep your goals in mind. No food is worth gaining added weight or risking your health to consume. You will feel much better about yourself physically and mentally if you eat in the proper portions.
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