Healthier Eating – Portion Control

If you’re anything like the Four State Food Critic, a new year brings about a new resolution to drop a few pounds (especially the ones I've put on over the holidays).  No matter what kind of diet or exercise plan you embark on, losing weight comes down to one simple fact – you must take in fewer calories.

The FSFC is not a fan of fad diets (or diets in general).  Sure, you can lose some weight by depriving yourself of food in the short term, but can you really make those extreme changes a lifestyle change you can live with?  Odds are, you won’t – and as soon as the diet is over, the pounds come right back on.

One way in which we try to control overeating (outside of the holidays) in the FSFC household is portion control. The “American” way to eat features huge portions (think large fries, huge soft drinks, etc.) – far above any dietary recommendations.  For example, do you know what the recommended serving size is for meats?

3 ounces – about the size of a deck of cards.

(Image credit – treehugger.com)

What is the smallest steak you’ve ever seen on a menu? 12 ounces?  8 ounces?  Maybe a 6 ounce filet?  We’re often doomed to overeat the minute we sit down at the table, simply from the portion size we are presented with.

So what does one do with these gigantic chicken breasts or huge boneless pork loin chops found at the local supermarket?  Very simple – cut them in half before cooking.  It may not get that portion down to 3 ounces, but it’s certainly enough for a meal (and can save some money at the store as well).

Another strategy employed by the FSFC is the use of smaller plates to help “mask” the fact that I’m using smaller portions.  It’s really psychological – we want to see a “full” plate at mealtime.  If you cut back on the portion size and use a big plate, your mind thinks it’s being cheated.

I also try not to place bowls of food on the table (which encourages “seconds”), opting to compose the plate in the kitchen and deliver it to the dining room myself.  Then, at least I have a say in what my family initially receives, and often times it’s more than enough.

Give portion control a try.  There are no pills to take, special foods to buy, and it may actually save you money in the long run (from reduced waste).  You may also be surprised to see that you’re dropping a few pounds.