Chances are, you have seen one of these claims online before:
Lose 20 pounds just by drinking this tea on Instagram!
False.
Eat this South American berry and never feel bloated again!
Try again.
Use this wrap and instantly lose cellulite!
Really?
In the health industry, one-step solutions are usually a scam. However, there is one trick that everyone can use for guidance to a healthier life style – portion control.
Yep: it’s that simple.
One of the most widespread issues in America is portion sizing; in most restaurants, one serving of food is 250% larger than the suggested portion size. That means if you finish your entire plate of food, (of a dinner that would average around 650 calories) you will have consumed an excess of over 900 calories. The excess food that you would have consumed is greater than the dinner serving itself. Let that sink in.
But to every problem, there exists a solution (unless we’re talking calculus; let’s be real, that’s a never ending plethora of problems that still haunts me to this day—shout out to my mathematician brother). And there is a solution to portion sizing. One way to correct your portion sizes is by using smaller plates and bowls during a meal. The Small Plate Movement is bringing awareness to and promoting action to fix America’s portion control problem simply by promoting the use of a smaller plate at the dinner table. Using a small plate, a portion of food is perceived to be bigger when compared to the same portion on a traditional oversized plate.
So, what are some ways that you can control your portion sizes?
- Eat with small plates, such as dessert plates (or even your grandmother’s china if you ask nicely). Take it a step further and eat with dessert forks and spoons. I actually prefer to eat with smaller utensil, for portion size’s sake and also because it makes me feel like a giant, and that’s always fun too!
- Simply putting large dishes in a place where they are not in your direct view or in reach will force you to use the small dishes more often.
- Meal prep in advance. If you prepare your meals in a big batch, put them in single-serving Tupperware. Every meal, eat the food from one of the pre-portioned containers. You will be less likely to go and grab a little bit of extra (which let’s be honest, turns into a lot of extra when you eat family-style) after you’re already full. Plus, your meal can easily become an on-the-go alternative, if necessary. Additionally, try putting snacks in single-serving containers. Snacks are one of easiest foods to accidentally over-consume; dividing them into separate pre-packaged units will lessen your chance of going back and grabbing more.
- When you’re at a restaurant, ask for a take-out box and pack half of your meal to-go immediately. This way, you don’t accidentally consume the entire oversized plate of food. Plus, you technically get two correctly-portioned meals for the price of one! You could also “order two appetizers instead of one entrée” to change your perception of the quantity of food consumed.
While it is important to enjoy your food, the reality of it is, the majority of Americans consume over-sized portions. But a smaller portion doesn’t necessarily mean less enjoyment! Simply changing your portion sizes to the standard quantity can be a huge step to lead you on the right path to a healthy lifestyle.