How Can I Control Portions At Home?

You do not need to measure and count everything you eat for the rest of your life-just long enough to recognize standard serving sizes. Try these other ideas to help you control portions at home:

• Take a standard serving out of the package and eat it off a plate instead of eating straight out of a large box or bag.



• Avoid eating in front of the TV or while busy with other activities. Pay attention to what you are eating and fully enjoy the smell and taste of your foods.



• Eat slowly so your brain can get the message that your stomach is full.



• Take seconds of vegetables or salads instead of higher-fat, higher-calorie parts of a meal such as meats or desserts.



• When cooking in large batches, freeze food that you will not serve right away. This way, you won't be tempted to finish eating the whole batch before the food goes bad. And you'll have ready-made food for another day. Freeze in single-meal-sized containers.



• Try to eat three sensible meals at regular times throughout the day. Skipping meals may lead you to eat larger portions of high-calorie, high-fat foods at your next meal or snack. Eat breakfast every day.



• Keep snacking to a minimum. Eating many snacks throughout the day may lead to weight gain.



• When you do have a treat like chips, cookies, or ice cream, eat only one serving, eat it slowly, and enjoy it!