We can take action against ever-growing portion sizes and smart-size our kitchens, dietitian Lisa Young says. The best way to stop adding unwanted pounds is to eat sensible portions. To pick the right portions at home:
Seek out appropriately sized dinner plates (9-inch), glasses (6-ounce for juice, 8-ounce for milk), and bowls (4- and 8-ounce).
Limit your shopping to once or twice a week and only purchase food in amounts that are appropriate for your family. Remember, the more you buy, the more you eat. For example, for that special treat buy two muffins for the two of you instead of a pack of six. Cook only the amount needed for your family. If you cook in large batches, freeze or store the extra servings in single-meal-size containers right away.
Use your hand as a guide for portions. A serving of meat is the size of your palm. One cup of food is about the size of a clenched fist. A teaspoon of cooking fat is about the size of the tip of your thumb.
Measure your portions occasionally using standard measuring cups and spoons. This will help you clarify portion sizes and keep them from growing bigger.
Always transfer your food to a plate or bowl, rather than eating directly from the container or package.
Put the sensible portions on your plate at the beginning of the meal, then avoid taking second helpings. Resign from the “clean your plate club.”
Make it a goal to eat three meals every day. Skipping meals may lead to eating larger portions or unhealthy snacking. Eat breakfast every day.
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