How to moderate your eating

Did you know that over the past few decades portion sizes have increased on most foods we eat? Not only have restaurant meals grown in size but bags of snack foods and soft drinks in vending machines and convenience stores have gotten larger and larger.

Even the prepackaged foods we buy to eat at home have increased in size. Not surprisingly, our waistlines have expanded along with this increase in portion sizes, so it's time for a little eating awareness.

What's the difference between serving size and portion size?
Eating for energy requires a close look at not only what you're eating, but how much of it you consume at any given time. There is a very big difference between serving size and portion size.

A portion size is the amount of a single food item served in a single eating occasion. A serving size is a standardized unit for measuring foods, like half a cup or six ounces, and is related to nutritional needs of your body.

That slice of pizza you buy for lunch is one portion size but likely closer to two servings. That 16 ounce chocolate milk you just bought is two serving sizes. Most restaurant meals are large enough to feed two people.

Unfortunately, most of us will eat more when we're faced with larger portions. Mindless eating takes over. We eat too fast, we eat on the run, and we don't pay attention to our hunger cues, and this behaviour is robbing us of energy and food enjoyment.

8 ways to eat smaller portions:
1. Make sure your plate is not larger than 10 inches in diameter and never load the plate to heaping.
2. Slow down and enjoy your meals. If you speed through a meal you're likely to overeat.
3. Sit at the kitchen table away from television or work. When distracted we mindlessly consume.
4. Fill your plate based on the balanced plan above. Put away leftovers before you sit to eat so you won't be tempted to nibble on extras.
5. Before you go for seconds have a glass of water and wait. It takes your body about 20 minutes to register that it's full. If you rush into seconds too soon you're likely to overeat.
6. In a restaurant take a close look at the size of your meal. If it's big, have half of it boxed up before you begin or share the meal with a friend.
7. Order a size smaller than your usual. When you finish consuming, pay attention to your hunger. Chances are you've had enough.
8. Read labels and get educated on reasonable serving sizes. Just because you bought the package doesn't mean you need to eat the whole darn thing.

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