Eating in moderation is – by far – one of the biggest challenges people face. This is especially the case when you’re trying to lose weight.
Here in America, going out to eat requires serious self-control, as dishes are usually served with 2-4x more food than what is deemed a proper serving. Just take a look at the following examples (and I chose the healthier items on the menus!):
If you were to eat at Applebee’s, for example, and you chose a healthy-sounding dish like the Fiesta Lime Chicken, you’d be consuming over 1200 calories and nearly 50g fat!
Over at Chili’s, a simple grilled chicken sandwich (without fries or any other sides) is 810 calories and 43g fat.
Stopping at Starbucks for your morning fix? Their Grande Tazo Green Tea Latte (with 2% milk) has 350 calories and 55g sugar. Add a piece of Reduced-Fat Blueberry Coffee Cake, and you’ve stacked on another 320 calories and 33g sugar.
When Your Eyes Are Bigger Than Your Stomach
Knowing how to cut down your portions is the key to keeping your calorie intake in check. Of course, the old standby is to cut your meal into quarters or thirds in the beginning, and ask for a take-out container or “doggie-bag.” You could also ask the waitstaff for a smaller plate, and move the portion you intend to eat onto the smaller dish. This way your meal at least begins to resemble a “normal” serving.
But what exactly is a “normal” serving and how can you make these judgments without secretly carrying a stash of measuring cups in your purse (or pocket – sorry guys)?
I actually debated with myself over how to answer this question. Coming from a nutrition background, my initial reaction is of course to reference the Food Pyramid and Dietary Guidelines for Americans, etc, etc. But telling you that ½ cup pasta is one serving size isn’t any more helpful than telling you to eat less – you already know that. And honestly, that’s not what helped me lose weight either. Hell, I came from a nutrition background and still struggled to drop pounds!
So… here are the tips they don’t include in the Food Pyramid:
Divide your plate (or bowl) into thirds. Cover 2/3 of it with veggies and some fruit – even mound up those veggies if you want. The more, the merrier! But pay attention to the following:
1. If you add dried fruit, keep the portion to only what you can fit in a handful (this is roughly ¼ cup). Use these sparingly though when you’re trying to lose weight because dried fruit are very calorie-dense.
2. One cup juice (fruit or veggie) is still considered one serving, yet you don’t get any of the benefits of the actual fruit such as fiber or phytonutrients. The sugar from the juice goes straight to your bloodstream, causing a rush in insulin. Try to avoid juices if possible; opt for real fruits and vegetables instead. They’ll fill you up faster with fewer calories.
3. If you want to add some whole grains, emphasis on whole, keep it to one Pyramid serving ( 1/2 cup cooked pasta, rice, or cereal, or 1 slice bread) per meal or snack. You can approximate ½ cup by thinking of a baseball. Slice the baseball in half – what you could fit inside would be about ½ cup. Fill up the rest of your plate with low-calorie vegetables and some lean protein.
You should definitely add some whole grains to your breakfast and lunch, since they are healthy and you’ll burn off the calories pretty fast. I would opt out of grains for dinner though unless you’ll be performing some strenuous exercise after. Fruits and vegetables will suffice as a carbohydrate source late in the day, when your activity level drops. Or as one of my favorite trainers, Amelia Burton, always says: “No bread before bed!”
After you’ve set up two-thirds of your plate with vegetables and maybe some whole grains, the last third of your plate should be lean protein. Women should try to keep this to three ounces per meal; men to four ounces. Three ounces equates to the size of a deck of cards (in width, height, and thickness). So men can add a little more to this.
Remember that “lean” protein is:
Chicken without skin
Turkey, white meat
Fish
Red meat that says 90% lean or less
Egg whites
Low-fat cheese
Low-fat cottage cheese
Soy products
NOTE: The “plate” I’m referring to is not the monster serving dishes you get at Olive Garden! This is a standard (i.e. small by American standards) 10-inch diameter plate.
You don’t need to resign yourself to constantly weighing your food or sneaking tablespoons to the salad bar in order to lose weight. Those options just don’t fit into real life! You need solutions that not only help you reach your goals, but help you stick with them during those lunch meetings, dinner dates, parties, etc. (Side Note: I will say that weighing your protein servings can be very educational to someone who is new to portion control… scales can be bought very cheap at stores like Target.)
What strategies do you use for managing your portions when eating at a restaurant or otherwise away from home?
For more on weight loss, try “10 Ways to Make Weight Loss Work for You.”
For more on meal strategies:
Eat More (Often) to Weigh Less
Techniques For Controlling Your Cravings
Resources: Applebee’s Nutrition Facts, Chili’s Nutrition Facts, Starbucks’ Nutrition Facts
