Nutrition: Portion Size Awareness

It doesn't take a college degree to figure out that portions have changed over the years. Snack-size versions of some foods may at one time been considered family size. Perception of a 'normal' serving has certainly changed. It is important to keep in mind that while food should be enjoyed, moderation is the key.

• Portion out food before eating and put the rest away.  Out of sight and out of mind. If it is hard to avoid returning for seconds, try refrigerating or freezing leftovers in individual portions and use them as needed.

• Purchase pre-packaged foods in meal-size portions.

• Buy smaller bags of snack food, candy and other desserts.  Research studies show that people who eat snack food from a larger bag eat more at one sitting.

• Many restaurants serve large portions of food.  The important thing to remember is that the food ordered was not prepared with you in mind.  Portions are pre-set in restaurants, and many times the amount served is 2 or 3 times larger than what you really need. 

• A large portion at a restaurant should not be taken as a challenge or assignment to finish.  When the food is served, look at the amount, and decide how much of it would be healthy to eat in one sitting, and get the rest wrapped up to go.