Watch what’s on your plate!
By Nicole Rogers, MPH, CHES
The holiday season is almost here. It’s a time when social events and even shopping trips are often all about food. Stressful holiday situations and holiday travel also add to the challenge of healthful eating. Though at this time of the year weight gain can seem unavoidable, watching portions can help prevent those extra pounds.
According to data from the Bexar County Community Health Assessment, compiled and published by the Health Collaborative, maintaining a healthy body weight continues to be a challenge for many Bexar County residents even though leisure time activity has increased. The data suggest that increased efforts are needed to promote portion control. Even individuals who are eating a variety of healthy foods and exercising may still struggle to lose weight because they are not paying enough attention to portion size.
A study in the journal Obesity Research found that portion control induces the greatest weight loss. The 24-month, federally funded study found that although similar patterns of weight loss are related to reduced dietary fat consumption, increased fruit and vegetable consumption, increased physical activity and increased planned exercise, the target behavior that induced the greatest weight loss was portion control.
It’s important to learn that a serving isn’t what you happen to put on your plate. It’s a specific amount of food defined by common measurements, such as cups, ounces or pieces.
Recognize Normal Portions
Part of the issue in portion control is that in a “super-sized” world, it can be difficult to determine a portion size that is normal for a healthy diet and weight management. Many people underestimate how much they really eat at a typical meal, and research suggests that the more food people have in front of them, the more they will eat.
The first step in portion control is learning what a recommended serving of specific foods looks like. Then, visualize what one serving of each of the foods you are eating should look like, before digging into a meal. Also, pay attention to food labels when you cook to determine portion sizes.
Practice mindful eating
Mindful eating is another way to master portion control. Think about what and how much you are consuming. Recognize how frequently you eat. Eat slowly, taste each bite, and enjoy the experience of eating.
Be aware of restaurant portions
When dining out with family and friends during the holidays, remember that most restaurant portions are very large. Exercise portion control by eating only half a meal and taking the other half home. Split an entrée or dessert with a friend. Order an appetizer or salad as your main course. Ask for substitutions — have steamed veggies instead of potatoes.
Use the plate method
Fill up half your plate with fruits and vegetables and split the remaining space between whole grains, low-fat dairy and lean meats and fish.
Turn to portion-control tools
Snack-sized baggies hold about one cup fully packed and about 3/4 cup loosely packed. This is a good size for portioning crackers, nuts, pretzels, baked chips, dried fruit and cereal. A ladle holds about 1/2 cup of liquid for portioning stew, chili, pasta and pasta sauce. Mini foil pie pans are perfect for portioning side dishes and entrees. Pita bread is a great way to portion sandwiches. Fill half the pocket with raw veggies before adding chicken or tuna salad.
Nicole Rogers, MPH, CHES, is the executive director of the Health Collaborative, a cutting-edge, public-private model for solving community health issues. Partners include the major health systems in San Antonio, Metro Health, the YMCA of Greater San Antonio, Community First Health Plans, Methodist Healthcare Ministries and a community representative. If you would like more information, please visit www.healthcollaborative.net.
