You are how much you eat -Loose the diet, just eat in moderation!

Nov 12, 2010 Louise Owens

Food Portions - Diabetes.Org

Approaching Christmas time, a lot of men and women dread the annual weight gain and the associated renewed dieting in the new year to loose the weight! Well, let this year be different by following a simple rule to weight management - When you're full, stop eating!

One of the biggest contributors to weight gain is not knowing when to stop. Many people have the tendency to keep eating until the plate is empty. This may be training from childhood when mother says 'you don't leave the table until you've finished your dinner' and 'think of all those starving children'. Or perhaps, in a recession, we don't want to waste food and money.

The below tips will not only help moderate food intake, but help save some precious money as well!

Tips for eating in

• Over the years, dinner plate sizes have increased from, on average, nine inches to twelve inches, encouraging us to eat more. Either buy smaller plates, or resist the temptation to fill the plate. The objective isn't to create a food mountain!
• When hungry, we tend to overestimate what we can eat. Start with small portions, and if still hungry, go for a second helping. The likelihood however is that the smaller portion is sufficient and the remainder of the food can be safely stored in the fridge for tomorrow.
• In terms of portion sizes, half the plate should be salad or vegetables, one quarter starchy food such as rice, pasta or potato, and one quarter meat (beef, chicken, fish). If having a pasta dish such as spaghetti bolognese, just fill half the plate.
• When eating at home, there is more control over what is used in food preparation. Try using low fat salt and butter to reduce calorie intake and manage cholesterol.

Tips for eating out

• Order a two course meal instead of a three course meal by skipping either starter or dessert.
• Ask if they offer smaller portion sizes. Some restaurants do this - Italian restaurants often offer starter sized portions of pasta dishes.
• Skip the sides. It's easy to order extra creamy potato or garlic bread etc...when your stomach is rumbling, but try to avoid these temptations.
• It is also possible to share some starters with your dinner companion.
• Don't feel compelled to eat the whole portion just to avoid the disapproving looks of your waiter/waitress! Take it home 'for the dog'!

All the above will help reduce the overall calorie intake, yet leave you feeling nicely full!

In conclusion, enjoy the christmas food delights in moderation. Have a little of everything you desire, manage your portions and stop eating when your stomach feels full! Remember, the christmas period is a long one, and there is plenty of time for leftovers!

Copyright Louise Owens. Contact the author to obtain permission for republication.

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