An easy way to cut calories
It’s a simple fact: Eat less and you’ll lose weight. There’s good evidence that over the past 50 years, restaurant portions have “super-sized,” and our waistlines have grown along with them. We’ve become accustomed to eating larger servings to the detriment of our health. Here are eight simple ways to shrink portion size.
1. Wait 10 minutes
Your stomach needs about that long to signal to the brain that it’s full, so wait before helping yourself to more mashed potatoes or lasagna. If you’re still truly hungry, have a second helping of vegetables or salad.
2. Leave the “clean plate” club
Most of us eat everything we’re served, no matter how big the portion. A better strategy is to eat a healthy amount, then stop. After all, it’s better to waste a little food than to overload your body.
3. Never eat straight from a bag, box or carton
If you’re eating takeout food, transfer the right portion onto a plate and put the package away, then sit down and take time to enjoy your meal.
4. Like big? Then go for the healthy stuff
Overload your plate with vegetables and salad, or have a big bowl of stock-based soup. These water-rich, low-fat foods are low in calories, so a big portion isn’t a problem.
5. Think small
Use a smaller plate for your meals. Less space on the plate means automatic portion control. And when ordering or buying food, choose the smallest size of any high-calorie items.
6. Put away leftovers before eating
That way, having a second helping will take a conscious effort.
7. Choose single serve
Buy or make high-calorie foods in individual-serving sizes. Instead of family-size tubs of ice cream, buy single-serve containers; make cupcakes instead of a large cake.
8. End with fruit
As you consume more modest portions, you may start craving extra food. Add volume with an apple, an orange or a big helping of watermelon at the end of your meal.
Cook Smart for a Healthy Heart
Keep your heart healthy while eating the foods you love with over 240 delicious, easy-to-follow recipes that don’t compromise on flavor. Using the latest in medical and nutritional research, you’ll find mouthwatering low-fat, low-salt, no-guilt dishes that are sure to be a hit at home. You’ll be able to cook your old favorites the healthy way, make smarter choices thanks to a nutritional analysis for every recipe and learn more about healthy eating and lifestyle choices to protect yourself and your family.