TIPS TO AVOID OVER EATING | Cameron Memorial Community ...

Controlling your weight calls for more than just choosing a healthy variety of foods. It also calls for looking at how much and how often you eat.

In addition to selecting a healthy variety of foods, look at the size of the portions you eat. The following tips may help you reach and stay at a healthy weight

Take the amount of food that is equal to one serving, according to the Nutrition Facts, and eat it off a plate instead of eating straight out of a large box or bag.

Avoid eating in front of the TV or while busy with other activities. Pay attention to what you are eating, chew your food well, and fully enjoy the smell and taste of your foods.

Eat slowly so your brain can get the message that your stomach is full.
Try using smaller dishes, bowls, and glasses. This way, when you fill up your plate or glass, you will be eating and drinking less.

To control your intake of the higher-fat, higher-calorie parts of a meal, take seconds of vegetables and salads (watch the toppings) instead of desserts and dishes with heavy sauces.

When cooking in large batches, freeze food that you will not serve right away. This way, you will not be tempted to finish eating the whole batch before the food goes bad. And you will have ready-made food for another day. Freeze leftovers in amounts that you can use for a single serving or for a family meal another day.

Try to eat meals at regular intervals. Skipping meals or leaving large gaps of time between meals may lead you to eat larger amounts of food the next time that you eat.
When buying snacks, go for single-serving prepackaged items and foods that are lower-calorie options. If you buy larger bags or boxes of snacks, divide the items into single-serve packages.

Make snacks count. Eating many high-calorie snacks throughout the day may lead to weight gain. Replace snacks like chips and soda with snacks such as low-fat or fat-free yogurt, smoothies, fruit, or whole-grain crackers.

When you do have a treat like chips or ice cream, measure out 1/2 cup of ice cream or 1 ounce of chips, as indicated by the Nutrition Facts, eat it slowly, and enjoy it!
When Eating Out

Share your meal, order a half-portion, or order an appetizer as a main meal. Examples of healthier appetizers include tuna or chicken salad, minestrone soup, and tomato or corn salsas.

Take at least half of your meal home. Ask for a portion of your meal to be boxed up when it is served so you will not be tempted to eat more than you need.

Stop eating when you begin to feel full. Focus on enjoying the setting and your friends or family for the rest of the meal.

Avoid large beverages such as ?supersize? sugar-sweetened soft drinks. They have a large number of calories. Instead, try drinking water with a slice of lemon. If you want to drink soda, choose a calorie-free beverage or a small sugar-sweetened soft drink.

When traveling, pack a small cooler of foods that are hard to find on the road, such as fresh fruit, sliced raw vegetables, and fat-free or low-fat yogurt. Also, pack a few bottles of water instead of sugar-sweetened soda or juice. You can also bring dried fruit, nuts, and seeds to snack on. Since these foods can be high in calories, measure and pack small portions (1/4 cup) in advance. If you stop at a restaurant, try to choose one that serves a variety of foods such as salads, grilled or steamed entrees, or a plain baked potato. Consider drinking water or low-fat or fat-free milk instead of sugar-sweetened soft drinks with your meal. If you choose a higher-fat option like french fries or pizza, order the small size, or ask for a single slice of pizza with vegetable toppings such as mushrooms, peppers, or olives.
Source:

National Institutes of Health, http://win.niddk.nih.gov/publications/just_enough.htm (accessed January 23, 2012)

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