What is the best way to control portion sizes when eating out?
This article will discuss a problem that many people have when they are trying to maintain an balanced diet. It is the issue of controlling portions while dining out. When eating out or ordering takeout, it can be difficult to track how much food you consume. The purpose of this guide is to offer practical advice and strategies from the perspective of a licensed dietician and clinical nutritionist on how you can manage portion sizes even when eating out.
It is important to control portion sizes when eating out
It is important to control portion sizes in order to maintain a balanced and healthy diet. Even occasional overeating can result in weight gain. A study in the British Journal of Nutrition found that people eat up to 40% higher calories at restaurants than they do when eating meals cooked at home. For those who are aiming to achieve nutritional balance and good health, it is essential that they learn how to manage portion sizes while eating out.
Getting started: All you need to know
It's crucial to know that serving size and portion sizes are two different things. A portion is the quantity of food you eat. Many restaurants serve portion sizes that are much larger than the recommended size. Center for Science in the Public Interest reported in 2013 that certain restaurant meals contained more calories than the daily recommended intake. Being aware of the disparity in portion size is the key to controlling it.
How to control portion sizes when eating out
- You can feel more satisfied by eating foods high in fibre, such as fruits and vegetables.
- Share your meal. You can ask for half a portion or share a meal.
- Choose from the children's menu. These are usually smaller portions and better suited to kids.
- A to-go container is a great option. Before starting to eat, you can set aside some of the meal for home.
- To estimate the size of a serving, use everyday items. A serving of meat, for example, should roughly be the same size as a deck.
- Deals that offer "all-you-can-eat" encourage excessive eating.
- Water is better than sugary drinks. Sugary drinks can add unwanted calories to your meals.
- Salads are a great way to start your meal. They can control your hunger, and help balance the remainder of your meal.
Other Tips
Listen to your body for hunger signals. Eating slowly is better than eating until you are full. A mindful approach to eating will also allow you to enjoy food and avoid overeating. Try to include a wide variety of foods in your meal. It is important to ensure that you are getting all of the necessary nutrients.
Conclusion
Controlling portion sizes is a crucial skill when dining out. It can help you maintain a healthy weight and diet. You can still enjoy eating out while maintaining your health by understanding the portion size, making wise choices, and practicing mindfulness. It's not just one meal that counts, but what you eat and how much over the course of a year.
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