In today's supersized world, overly large portions of food and drink are as common as fast-food restaurants and holiday parties. So it's easy to consume more calories than intended.
Oftentimes, a single portion contains multiple servings of a particular food. For example, a 20-ounce soda — often consumed as one big portion — actually has 2.5 servings in it, according to the National Heart, Lung and Blood Institute. Also, a 3-ounce bag of chips, which many people would consume in one sitting, has three servings in it, according to the institute.
And packaged foods aren't the only problem. Restaurants tend to serve massive portions, and so may overzealous grandmas, aunts and friends heaping food onto plates during family meals or holiday gatherings.
In general, "food is abundant and very available," so it's easy to overindulge, said Marsha Hilgeford, a registered dietitian at Baptist Health Louisville.
Hilgeford reminds people to be aware of what and how much they're eating. People tend to think bigger is better, but "it's so costly from your health standpoint and your weight standpoint that we just need to pay attention to that," said Hilgeford, who is also a certified diabetes educator and cardiac rehabilitation nutrition counselor.
Both she and Katherine Tallmadge, a registered dietitian and nutrition author, emphasized the importance of slimming down portions.
"The bottom line is people have to get control of what gets put in front of them, because studies have shown pretty clearly that we tend to eat whatever is in front of us," said Tallmadge, the author of "Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations" (LifeLine Press, 2011).
"If that piece of something is really huge, we're going to finish it," but if that piece is small, "we're going to finish it and feel just as satisfied. The portion size is very, very important," she said.
Tallmadge has her clients weigh and measure out foods, which can lead to eating less, she said.
Another option is using common objects as visual aids for how much food to put on your plate. For example, three ounces of beef, poultry or fish is about the same size as a deck of cards, and one cup of fruits or vegetables is about the size of a baseball, according to the American Heart Association.
Another way to eat less is to use a smaller plate — such as one that's 8 or 9 inches — for meals and to think hard about what you're going to put on it, Hilgeford said.
"Let's design the plate, knowing that what we put on that plate is what we're going to eat," said Hilgeford, suggesting the U.S. Department of Agriculture's choosemyplate.gov website as a good reference. "We're not going to grab and go. We're not going to continue to do seconds. ... Let's design that plate to be nice-looking and organized, and let's only put on that plate what we're willing to pay for, what we really like."
Decide where you're going to splurge, perhaps at one party, not all four that are on your schedule, Tallmadge said, noting, "If you splurge every time, you're in trouble."
And slow down when you're eating; savor every bite. If you wolf it down, "your brain isn't going to know that you're full yet, so you're going to feel deprived," Hilgeford said.
If you're going to be at a buffet or party, don't dive right into the food. "Kind of make a mental plan before you dig in," Hilgeford said. That includes taking time to look at the entire food table to determine the things that really look special and picking the healthiest items, she said.
Serving yourself can be a safer way to go than having someone else dish up your food, Tallmadge said. She also recommends being a lavish complimenter to stop "food pushers." "It's so important that you find something to compliment them about, that you tell them what you do want as opposed to what you don't want," she said. "Focus on the positive."
Reporter Darla Carter can be reached at (502) 582-7078 or @PrimeDarla on Twitter.
- Concentrate on the socializing instead of the food.
- Fill your plate with vegetables and salad, limiting other items.
- If the host pushes a giant piece of pie at you, have a bite instead of a whole slice.
- Limit high-calorie beverages and alcohol.
- Don't starve yourself before a party; consider eating something before going.
- Drink a glass of skim milk before the party to help fill you up. Water may help too.
- Don't park yourself near the buffet or snack table.
- Exercise a little more to compensate for extra calories consumed.
- Bring or serve something healthy, such as a fresh fruit or vegetable plate.
- Eat out less. Restaurants tend to serve big portions.
- If you eat out, order simply, such as an appetizer and a salad. Or you can split a dish with your dining partner.
- Don't supersize your order.
- Use visual aids to keep from serving or eating too much. Examples of serving sizes: http://bit.ly/1bZzter
- Include a variety of flavors, textures and colors in your meal, but keep calories in check.
- Consult a dietitian about how many calories per day you should be eating.
- Use a smaller plate, if possible. (This also may help at parties.)
- Read nutrition labels; notice how many servings there are per package or product.
Sources: Katherine Tallmadge, nutrition author; Marsha Hilgeford, dietitian, Baptist Health Louisville; Jordan Troisi, visiting assisting professor of psychology, Widener University.