Quantity control: trim food portions down to a healthful, satisfying size

Natural Health, Sept, 2004 by Elizabeth Barker

With Big Gulps, Big Grab snack bags and king-size candy bars as our most readily available cuisine, it's no wonder that American waistlines are reaching epic proportions. To keep your weight in check and find more joy in eating, take portion control into your own hands. "In general, each serving of whatever you eat should be no bigger than your palm," says Los Angeles psychologist and registered dietitian Susan Shapiro, Ph.D. Here are more tactics for stopping portion distortion at home and on the go.

in the kitchen

* At each meal, aim for 50 to 55 percent carbs, 20 to 30 percent fat and 15 to 20 percent protein. "Balanced meals help your body to send out the right hormones and fullness signals," notes Beverly Hills, Calif., dietitian Erin Naimi. Be especially careful not to skimp on protein, fat and fiber, which help promote satiety.

* To keep from overloading your plate, serve your meals on smaller, salad-size dishes.

* Instead of devouring dinner, take it slow and savor each mouthful. Put your fork down between bites and chew 20 times or so before swallowing, says Los Angeles dietitian Deborah Klein, R.D. "Having just one place in your house where you always eat also encourages you to take the time to enjoy your meal," Klein adds.

* Give food your full attention. "If you're watching TV or reading or talking on the phone while you're eating, you're not aware of your stomach telling you, 'Thanks, I'm done,'" says Naimi.

at snack time

* Munch on fiber-rich vegetables, fruits and whole grains that deliver a satisfying crunch. Get 3 grams of fiber from a medium apple, five whole-wheat crackers or one large carrot.

* Keep protein-packed snacks like cottage cheese in your office fridge. Dannon's Light 'n Fit Creamy yogurts come in downsized packages, offering 100 calories and 8 grams of protein per 6-ounce container.

* Avoid the healthy-by-association trap. Snacks like yogurt-covered pretzels can be enormously high in fat and calories, while dried fruit is bursting with concentrated sugar.

* Stave off cravings by snacking every three to four hours. "If we're starving, we go overboard on fat and sugar when we finally do eat," says Klein. The perfect nibble to replenish your fuel: 1/4 cup of raw nuts and a piece of fresh fruit. To avoid overdoing it on healthy-but-caloric nuts, divvy them into sandwich bags in 2-ounce servings.

on the town

* When dining out, we often take in about 500 calories before the main course arrives. "If you're craving bread, don't deprive yourself," says Klein. "But limit your intake to one piece and skip dessert or a high-calorie drink."

* As soon as your meal arrives, divide your food into three sections. Eat the first third, then wait about 10 minutes before moving on to the second. "You need to stop and let your body absorb and respond to the nutrients," says Shapiro. "Before you start to eat again, ask yourself whether you really want this food. If you feel tempted to keep eating, get up and go to the bathroom or make a phone call."

* Since most restaurants ignore the palm-size serving rule, try sharing an entree with your dinner partner, "At a restaurant, you're probably getting at least double of what you need," says Klein. "One option is to get a to-go container right away and have your server pack up your food so you aren't tempted to eat your entire meal."

EVER GET THE URGE to polish off a jumbo bag of Cheetos or one of those "serves 4" cartons of Ben and Jerry's? The foods that most people tend to overeat are high-fat salty snacks or sweets. So don't head for chips or cookies when you're ravenous. When you do eat them, dole out a single serving onto a plate and put the bag away. Or save yourself the temptation and buy single-serve packages:

Our favorite occasional indulgences include Kozy Shack puddings, Newman's Own Organics Peanut Butter Cups, Terra Kettles Sea Salt & Pepper White & Russet Potato Chips and Haagen-Dazs Chocolate Sorbet Bars.