One reason people overeat is a distorted perception of appropriate portion sizes. Super-sized servings at fast food restaurants, “all you can eat” buffets, free refills at soda fountains and encouragement from family members to “clean your plate” make it difficult to know exactly what is meant by a “serving” of food. Some common household objects can make it easier to visualize the proper amount of food contained in a single portion. Keep these in mind:
- One serving of vegetables, pasta or rice is the size of a tennis ball
- A serving of cooked meat, poultry, or fish is the size of a deck of cards
- A serving of cheese is the size of four dice
- One serving of margarine or butter is the size of a thumb tip
- One serving of snack foods, like pretzels or chips, is the size of a baseball
Restaurants are notorious for presenting large portions. Ask for a doggie bag or share a meal with a friend. Read the nutrition facts before eating a packaged snack. It might contain two or three servings, even though it appears to be just one. Stop eating at one serving, even if you don't feel full yet. It can take some time for the brain to get the message that you've had enough to eat.