12 Simple Portion Control Tips
Trying to manage portion size can feel like a constant, impossible task. People face down huge portions at restaurants and are surrounded by oversized packages of processed foods at every turn. It can all get so overwhelming! Successful portion control can get easier with a few simple tips! By adequately managing your food supply and kitchen, you can enjoy your favorite foods without the portion distortion headaches.
So, where can we begin? Successful portion control falls into two categories: tools and tips. We'll start with the tools that can communicate helpful portion control messages and serve as great reminders for healthful habits, and then we'll move on to 12 simple tips you can apply today to make portion control a snap!
First, size matters!
Choose Bread Carefully. When choosing bread, go for ones with less than 100 calories per serving. Some bread slices have 90 to 100 calories each, bringing the "per serving" total to almost 200 calories. Some big bagels, rolls, and loaves can top that, with over 400 calories per serving. However, you can buy bread with 45 calories per slice or choose a small pita or English muffin. These usually have only 100 calories per serving.
Squeeze It! Pick up a squeeze bottle of mayonnaise -- the squeeze tube makes it way easier to lay out a teaspoon-sized serving. Now it will be simple to use mayonnaise in moderation and still get to put it on sandwiches and in other recipes.
Spray Your Dressing. Spritz bottles of dressing are perfect for portion control! Spray a little of your favorite sauce over your salad; the calories will stay scant while your whole salad shines.
Drizzle The Oil. Put your olive oil or other cooking oil into a drizzle bottle, and you will use 75% less over a year. That's helpful for your waistline and your budget!
Make or Get Little Bags of Snacks. If you buy potato chips in single servings, you will usually eat less at each sitting than you would if you grabbed a big bag and sat down on the couch. Single-serving bags also preserve freshness, so your portion control efforts won't be shabbily rewarded by stale chips overflowing and spilling out of the bags in your pantry. If snack packs aren't budget-friendly, pick up some zip-lock baggies of your own and pre-portion servings from one big bag into those little bags.
Make A Fruit Bowl. If you keep washed, ripe fruit out on your counter at room temperature, it will get eaten. Apples, pears, and oranges adapt to this technique quite well. You can also fill the deli drawer of your refrigerator with ready-to-eat fruits.
Pick Winning Snacks. "Grab and go" yogurt with 100 calories per cup is a winner for breakfast, lunch, and after dinner.
Go Crackers! Purchase whole grain WASA crackers instead of "putting on the ritz," and you will reduce the empty calorie content of your snacks. Top them with peanut butter and fruit for a great open-faced sandwich base high in fiber.
Share Your Dessert. If you pick up a whole cake, a box of cinnamon rolls, or a few cookies or brownies, you'll likely add 2,000+ calories to your pantry. If you do this every week, it adds up. Instead of stocking your pantry with calorie bombs, dine out when you need a sweet treat. Go out, be social, and share!
Make tea. Purchase tea bags and make refrigerator tea every day. Switch out the flavor choices and consider adding slices of citrus fruit or sprigs of fresh herbs. That way, a delicious, calorie-free drink is always at your fingertips.
Play "Protein Cards." Slice any meat or poultry you're serving into small, thin pieces like a deck of cards. This will help you keep an eye on the portion size.
Make a Big Salad. Have a big spinner bowl of salad waiting for every meal. A ready salad gets eaten!
-- Judy Doherty, PC II
