Portion control: 7 things you need to know

While it's important to eat a balanced diet, it's even more important to look at the quantity of food you eat and control your portions carefully.

1. Remember, you don't have to eat everything on your plate. Your goal is to eat a healthy portion, not to clean up the plate. It's better to waste some food than to gain excess weight and harm your health.
2. Use a smaller dish and you will not be inclined to eat quickly. Moreover, smaller dish means less room for food so it will control your portion size for you. Do not keep food in front of you; it's too easy to reach it. You will be less inclined to get seconds if you have to go to the kitchen for extra food.
3. Eat plenty of fruits and vegetables. Raw tomatoes, carrots, peppers, and apples have few calories and lots of nutrients. They are good for your health. Also, they are ideal snacks.
4. Eat soup. Vegetable soups are especially low in calories and they will help you reduce the overall amount of food you consume.
5. Eat slowly. Take your time and chew each bite completely. Enjoy your meal. Put your fork or spoon down after every bite.
6. Plan your meals ahead. This will help you make healthier choices. Stick to your shopping list when buying food. Keep a food diary and write down when, what and where you eat.
7. Read food labels. On packaged foods, read the number of servings per package first. Never eat directly out of the bag or box. Put the food on a plate and eat just one serving at a time.

For more info on portion control, see these web pages:

• Do you know how food portions have changed in 20 years? See Portion Distortion.