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    Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.

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  • Nov. 25, 2008

    Getting a handle on meal portions

    By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.

10 comments posted

First, thanks for the great response to the last posting.

Many of you want to lose weight and you're feeling overwhelmed. You don't want to hear "eat less — exercise more."

You know you have issues with eating, exercise and coping. You know that you need to narrow it down so that when you meet with your health expert you will get meaningful help. Drawing upon last week's blog, let's say you want to focus on portion control.

Studies have shown that if you struggle with controlling how much you eat, you may have been brought up to "clean your plate." You eat fast and don't know that you're full. And, because our environment "super sizes" everything we purchase at the grocery store, at restaurants, and at home, we unconsciously eat more. Furthermore, the types of foods most accessible to us are higher in calories — with lots of unhealthy fat and hidden sugar.

Your health care provider can help you identify which issues are most relevant to you. Beyond the knee-jerk advice of "eat less, exercise more" you and your health care provider will select a strategy that you feel will be most successful. These strategies include:

  • Ways to eat more slowly
  • Eating more food — but foods that are lower in calories
  • Re-sizing those portions that you eat
  • How to deal with super-sized eating situations

Eat more slowly. If your usual meal time lasts less than 30 minutes, chances are you are not giving your body the chance it needs to recognize that it is filling up. You are likely to be eating 200 or more unwanted calories by the time you end your day. Slow down by putting a watch or clock in front of you, putting your fork down between bites, chewing and savoring each bite, and eating without any other diversions like TV, newspaper, driving — make it a pure experience.

Eat more food — but foods that are lower in calories. I know you're thinking that if you eat for 30 minutes 3 times daily that you'll eat tons more calories. No. You also need to choose foods that are lower in calories but don't leave you feeling hungry and deprived.

Eat bigger, more filling portions of lower calorie food by emphasizing more vegetables and fruit, eat these foods before a meal; and make sure your plate is half filled with veggies and fruit, one-fourth filled with whole grains or starch, and only one-fourth filled with lean protein.

Re-size portions. If you are an overeater, you don't have a good idea what normal portions are like. It's not your fault, you need to adjust your perception from "super size" to a more normal size portion. Train yourself by using smaller plates, smaller spoons and smaller cups. Try preportioned, single-serve, healthy-type frozen meals only for several days (be sure to have a salad or soup before, a piece of fruit after, and an 8 ounce healthy beverage like skim milk, unsweetened tea or water). Purchase items in smaller packages — or repackage items into single serve zipper bags.

Deal with super-sized situations. These situations include restaurants, parties, office munchies, and even how you serve food at home. Be conscious of what you eat. Slow down and savor each bite. It is helpful to eat more of the lower calorie foods. Keep food as far away from you as possible — stand away from buffet tables, serve food in the kitchen and not at the table, ask for the bread plate to be removed, ask for the "doggie bag" to come with the meal and save half of your meal for later (or for the dog). Limit alcohol because it is not only high in calories, but it also stimulates appetite and weakens your will power.

These tips should help you focus your time and efforts, and your health care provider's ability to provide meaningful help to you. It's certainly better than hearing "eat less, exercise more."

Next week let's focus on the category of exercise. Are you a couch potato? Don't know how to begin an exercise program? Are you an all or nothing exerciser? Your success and the best advice will depend on you narrowing it down!

Keep sending me your feedback.

10 comments posted

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  • October 22, 2009 3:26 p.m.

    I need some encouragement to help me eat smaller portions. I was told that my obesety was due to inheritance. But In the last 20 years I have lost almost a hundred pounds and weighed close to 400 lbs. As of today I weigh 297 and it is just s terrible battle. Please help me learn some eating technies that you have written, Thank you

    - Judith3Y9VyP

  • May 15, 2009 11:32 a.m.

    i'm doing a assigment for my food and nutrition class and i picked this clinic to be resource i thinkthe mayo clinic diet s the way to go you get all the nutrients you need and you eat very healthy

    - hila

  • February 26, 2009 10:20 p.m.

    My husband just had coronary bypass surgery 3 weeks ago and we are going home tomorrow morning!! I was just looking at this site for heart healthy meals and I want to thank all of you who helped and all that post. This is going to be a real help for me as far as meal time goes. We are going to go to cardiac rehab also which will have some hutrition element also but I just figure that the more info I can find the better I will be cause we both love to cook! Fletcher and Melanie

    - 1nana

  • February 2, 2009 12:40 p.m.

    I have been stuggling with my weight for 8 years. I know that portion control is my biggest problem. This article helped me tremendously. The examples of what a normal portion looks like was very helpful. 10 years ago I went to a doctor and received diet pills. The pills suppressed my appetite and I ate less. I lost about 25 pounds. I came off of the diet pills but did not have the information necessary to keep my weight off, I ended up gaining twice as much as I had lost. I just have to apply will power. Reading the other testimonies, helped me to see that I am not in this fight alone and that it is normal to stuggle but as the say little effort, little progress. I look forward to reading the next issue on exercise.

    - Ju-Ju

  • January 19, 2009 4:40 p.m.

    Hi, I live alone and even though I know what to do, I find it hard to maintain discipline simply because there is no one there to stop me from overeating. I guess now is the time for me to learn how to be self disciplined. I am 35 years old and I feel terrible about the way I look because I'm so overweight. A year and a half ago I lost 47 lbs. with the help and encouragement of my dietician. She has since gone into her own practice and I lost touch with her. I know she would be so disappointed that I gained all the weight back again. I will try to consider your tips on portion size and slowing it down when I'm eating. looking forward to your post about exercise. Thanks

    - Monique

  • January 6, 2009 5:01 p.m.

    I agree with Roxanne B, I need help in meal planning. I find myself making the same thing every day, then I get bored, and lose my will power! I have tried Jenny Craig, but feel that frozen is not the way to go. There are too many preservatives and far too much sodium in ready made meals. Any suggestions? I've been thinking of going to a nutritionist, however they can be very expensive. I have about 20 lbs that I would like to lose. HELP! :-)

    - stephanie

  • January 2, 2009 8:37 a.m.

    Everything you say is very true, the problem I have is that I don't have time for meal preperation, I need a menu to follow. Any suggestions

    - roxanne barrett

  • December 31, 2008 11:10 p.m.

    I have to say that your article truly speaks to where I am with portion and self control. Thank you for the concrete examples of where to begin in this journey! I also look forward to reading about starting an exercise program. Between both articles, it sounds like you must be with me every day or that you've known me forever :)

    - Nita

  • December 23, 2008 5:32 p.m.

    I work overnight, I sometimes go to work for probably 1 To 3 hours a day or I sleep. I don't feel that I eat properly. How to maintain a healthy eating with the schedule that I have? Also, can you please give me a meal plan that will go with my crazy schedule?

    - Flo

  • November 26, 2008 10:11 p.m.

    It's the day before Thanksgiving and your comments are just what I need to hear so I don't have to suffer remorse after dinner tomorrow. I'm going to 'learn' how to put down my fork between mouthfuls, starting tomorrow. And while I'm chewing, I want to relax and look around the table, enjoying my family and listening to them talk. I love to drink hot tea, and if I have a cup or two with my piece of pie, I'll be filled up and won't be tempted to have another piece (and another...). Happy Thanksgiving.

    - Chel

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