Tag Archives: portion sizes

12 Simple Ways to Eat Less and Feel Better

usda my plate-984891711_v2.grid-4x2Do you eat when you’re bored? Stressed? Or wait until you feel starved and then overeat? Is it hard to judge portions, or do you end up with super-sized meals at restaurants?

Many factors can contribute to how much you eat. The good news is that you can control most of these factors and eventually turn them into healthy eating habits.

Here are 12 simple ways you can eat less on a daily basis and feel better about what you eat:

Serve yourself healthy foods first.
Load your plate up with the healthiest food choices first. Whether you’re eating at home, a restaurant or a buffet line, dish up the veggies, whole grains, and fruits before the fattier meats or side dishes. Then, you can go back and sample a few less healthy options or have a small dessert.

Use smaller plates and bowls.
The size of your dishes gives your brain cues on how much you’re “supposed” to eat. The bigger the dish means that you can have more food. In a study, people at a Chinese buffet who got a large plate served themselves 52% more food, and ate 45% more of it, than those who had smaller plates.

Use taller glasses.
Just like less food looks like more food on a smaller plate, height makes things look larger than width, even if the volume of both glasses is the same. You can cut down on liquid calories by choosing taller glasses rather than shorter, fatter ones.

Eat protein for breakfast.
Most studies recommend eating breakfast every day to help kick start your metabolism. But, you only get the true benefits of breakfast if it’s high in protein. More protein can suppress your appetite and reduce subsequent eating throughout the day. Skip the pancakes and waffles, and grab an omelet instead.

Eat three meals a day.
While we’ve all heard that we should eat more, smaller meals throughout the day, research is showing that three bigger meals a day may still be the best way to control your appetite. However, skipping meals will make controlling your appetite more difficult. If you eat healthy at regular meals, you shouldn’t need any additional food.

Hide unhealthy snacks.
Studies have shown that people eat a lot more food when the food is visible, rather than putting it away where it can’t be seen. The harder food is to get to may also deter some of your snacking habits. Even better yet, keep tempting junk foods out of the house. And, on the flip side, keep healthy foods prominently displayed and easy to reach.

Order the “small” choice.
A larger container or plate can tempt you to eat more food. You may be full or even think it doesn’t taste that good, and still feel obligated to eat it. When it comes to movie popcorn, french fries, or fountain drinks, choose the smallest size option and you’ll eat less.

Take a doggy bag.
Restaurant portions are most likely going to set you up to overeat. You want a good deal for your money, but those large portions can contain more than 1,200 calories without including dessert. One trick is to divide the food on your plate in half before you start eating. Then stop eating when you’ve finished half and ask for a to-go container. You’ll have a healthier meal and leftovers for tomorrow.

Pack your lunch for work.
Even better than eating out for lunch during the week, pack your own lunch. You will be able to control the portions and select a balance of healthy foods. It’s also more cost effective and can help ensure that you eat those leftovers.

Know your weaknesses.
We all have food weaknesses. The food you can’t resist. The food you can’t stop eating. Or the food you eat even if you’re not hungry. Think about your food weaknesses. Once you recognize what they are, you can learn to avoid eating them. Don’t buy them at the grocery store. Bypass the co-worker who always brings yummy homemade desserts. You can avoid the food until you gain the strength to give up the craving.

Don’t eat from a package.
When you can’t see how much you’re eating, you’re more likely eat double or triple the proper portion. Who can eat just one potato chip out of the bag? Use a plate, bowl or even a napkin so that you can see how much you’re going to eat. And put the package away so you won’t be tempted to dump out more.

Eat slowly and savor your food.
Eating should be enjoyable. There is a benefit to slowing down and appreciating your food. Take your time between bites and chew thoroughly. When you eat more slowly, you can recognize when you’re beginning to feel full. You can stop eating before you clean your plate and feel too full. Drink water while you’re eating. These simple steps can help you cut back on unnecessary calories.

By following these simple tips, you can learn to eat less, still feel full and feel better about your eating habits.

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14 Healthier Treats to Satisfy Your Sweet Tooth

Screen Shot 2015-04-13 at 10.22.24 AMI love dessert. And I’m an equal opportunity dessert eater. I like it all – pies, cakes, cobblers, ice cream, cookies, brownies, chocolate – anything that’s sweet and decadent.

However, it can be difficult to maintain healthy eating habits when you love all things dessert. And, basically anything that will satisfy your sweet tooth is most likely going to sabotage your healthy diet.

We have blogged about the dangers and health risks of eating too much sugar in the past. The average American eats and drinks 22 teaspoons – or almost half a cup – of added sugar each day. The American Heart Association recommends that women eat only 6 teaspoons per day and 9 teaspoons a day for men.

Here are 14 ways you can satisfy your need for something sweet and stick to your healthy habits:

Dark chocolate
Eating a moderate amount of dark chocolate (1.4 ounces) can improve your mood and reduce stress levels. So, you can enjoy a small bit of chocolatey goodness without the guilt.

Frozen yogurt
If you’re having a craving for ice cream, substitute frozen yogurt as a good alternative. It’s the same consistency as regular ice cream and it tastes almost as sweet.

Yogurt with toppings
Top a cup of plain Greek yogurt with your favorite treats – crumbled graham crackers, granola, nuts or fruit. You can even add some shaved dark chocolate. You get a decadent dessert without all the added calories.

Jell-O brand cups
Jell-O has single serving cups in many varieties and flavors. You can get pudding cups that have the same creamy flavor as cheesecake but with much less fat and calories. You can even make your own pudding from a powdered mix, using skim milk to keep it healthy. Add your own toppings for more flavor and fun.

Fresh fruit
Any piece of fresh fruit will offer enough natural sugar to fill your sweet tooth craving. It’s also an extremely healthy choice for added nutrients and fiber. Mix up your fruit and create tasty fruit salads.

Dried fruit
Dried fruit is handy to pack on the go as a quick snack and is a great way to have a sweet treat. Make sure if you’re buying packaged dried fruit that you check for no added sugar.

Fudge popsicle
With a fudge popsicle, you can get an ice cream fix along with the great taste of chocolate. It has fewer calories than regular ice cream or even slow-churned ice cream.

Nutella popcorn
You can make another chocolatey treat with Nutella and popcorn. Pop a small bag of natural popcorn and top it with 1 tablespoon of melted Nutella. It’s crunchy along with the perfect amount of sweetness!

Chocolate Nutty Pretzels
A salty and sweet combo may also help you with those sugary cravings. Microwave one square of dark chocolate and one teaspoon of natural peanut butter until both are melted. Then dip pretzels or pretzels rods for a great snack.

Sorbet
Keeping a pint of healthy sorbet on hand is a great option for filling a dessert craving without resorting to ice cream. You can even make your own sorbet if you’re feeling adventurous!

Frozen grapes
Put a bag or container of grapes in the freezer for a few hours, and you’ll have a long-lasting, sweet treat with antioxidants and other nutrients. Grapes also contain resveratrol, which may help lower bad cholesterol levels and be good for your heart.

Trail mix
You can make your own trail mix. Simply combine a healthy mix of nuts, such as almonds, walnuts, peanuts, or pistachios, with dried cranberries, cherries or raisins. You can also add in a few dark chocolate pieces for a great snack with good nutrition, too.

Animal crackers
A good-sized handful of animal crackers has just 120 calories and about 7 grams of sugar. While kids like to snack on them, adults can enjoy them, too!

Chocolate milk
Need a sweet treat during your day? Chocolate milk is good for you and boosts calcium and vitamin D, which research shows is important for preserving cartilage and joint health. Chocolate low-fat milk has also been shown to replenish stores of energy and nutrition after a vigorous workout or activity.

Now I want to eat something sweet, and you probably do, too! A healthy diet means eating a variety of foods and eating them all in moderation. Just be sure to watch portion sizes and treat yourself to these healthy dessert options.