Monday, March 12, 2012

"Get Your Plate in Shape" Part IV: Portion Control

It's very easy to be confused by portion sizes - everything seems to be bigger and advertised as a "value" for our money. MyPlate makes it easy to control our portions when we are preparing our own meals. What about when you dine outside of your home? Keep the same plate method in mind when looking at the menu!

Enjoy your food but eat less
Avoid oversized portions. If you can, share an entree with someone else.

Use a smaller plate, bowl and glass.

Before you start eating, ask for a to-go container. Pack up have your meal for later and you have two meals for the price of one!

Cook more often at home, where you are in control of what’s in your food.

When eating out, choose lower calorie menu options. Try to look at the menu online before you get to the restaurant so you know what to expect.

Choose dishes that include vegetables, fruits and whole grains.

Write down what you eat to keep track of how much you eat.

If you drink alcoholic beverages, do so sensibly. Limit to 1 drink a day for women or to 2 drinks a day for men.

What are some of your healthy dining out habits?

Information from the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). The Academy is the world's largest organization of food and nutrition professionals and is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at

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