Why portion matters

Today restaurants' portion sizes are nearly twice the size they were 15 years ago. Traditional-sized plates keep expanding, and fast-food outlets have turned value meals into super-sized fat traps.

The sad reality is that these portion sizes mirror our society and have had a tremendous impact on our nation's health. The number of people suffering from obesity is at an all time high, and portion distortion is one of the main reasons. Don't worry: there are ways to help you control portion sizes when dining out. Many of us simply need to learn to eat less food, and one way to do this is get used to smaller portions.
The first step in managing the amount of food you eat is to understand how much you are actually consuming. Learn to compare the portion size on your plate with the U.S. Department of Agriculture's standard serving size. One serving of meat, poultry or fish is about the size of a deck of playing cards. For most fruits, vegetables and grains, the right amount is a 1/2 cup, which is about the size of a small fist. One portion of milk, yogurt or chopped greens is about the size of a small hand holding a tennis ball. Once you get a good grasp on the standard for serving sizes, it will become easier to recognize how much you can do without.

Getting a grasp on portion sizes is the first step toward a healthier lifestyle. However, excessive portions are not the only problem. It's also the type of food you choose that matters. The American Institute for Cancer Research (AICR) recommends that you decrease the amount of high-calorie food on your plate and increase healthier food choices like fruits, vegetables and whole grains. This will help satisfy your hunger with the lowest-calorie foods.

You don't have to give up the foods you love, but make some adjustments to your orders. For example, choose half sizes or the smallest size, split your meal or place one-half of your meal into a doggie bag before you start eating. You should also become a healthy role model by choosing the more nutritious items on the menu and encouraging your family to do the same.
Actually, the best place to start adjusting portion sizes is at home with your family. In fact, serving proper meals is one of the greatest gifts you can give to your loved ones. Introducing changes can be challenging, however. The key is to make gradual modifications such as switching to low-fat milk and replacing big plates with smaller ones. Also, get your family involved: let everyone choose a meal they would want to eat during the week and then plan ahead to modify it to a healthier version.

Proper portion control is the key to super-sizing your health and down-sizing your waistline. You and your family don't have to give up the foods you love. All you have to do is learn when enough is enough. Be sensible, have fun and enjoy meal time with the ones you love. After all, the best "value meal" you can buy is the one that guides you and your family toward a healthier and longer life.