There are 3 determinants that dictate our health, weight and wellness:
The best amount of food per sitting is that which leaves us BOTH 75% full and 100% satisfied. Most of us would be surprised to discover how little we need to reach that point of feeling content. Here are some ways to help you hit that target right on the nose.
5 PORTION TIPS:
Decide how much you will eat BEFORE sitting down to eat. Good judgment prevails ahead of time, leading to reasonable portions.
Prepare your portions and leave the rest away from the table or put the rest away. Temptation interferes when more food is there for the taking during the meal.
Use smaller plates and bowls! The same portion looks bigger when it covers more of the smaller plate or bowl and has been proven to leave us feeling more satisfied, helping us not want another portion.
Similarly, a wise woman once said: "Let it sit!" It takes 20 minutes for the signal in our brain to reach the conclusion that we're satisfied. Eat slowly, talk, drink water and savor the taste, allowing that 20 minutes to transpire. Or, if you're done eating sooner, declare your FIREWALL and give what's already inside the 20 minutes for processing and circulation in order to deliver that satisfaction!
Put an end once and for all to the clean plate club! Sharing anything and everything is the best way to choose rock solid portions. Whatever you're eating, wherever you are, eat half and designate the 'other' half for an 'other.' If you're in good company, choose your selections together. If not, save it for later, give it away or (gasp) toss it in the trash!
ONE FINAL NOTE: Take caution with all-u-can-eat situations, buffets, picnics, outings and even when meeting up for happy hour. Food and menus are often placed in front of us when we're only a bit hungry or not at all. If you're worried about a challenging situation up ahead, pre-load beforehand to already be full, content and satisfied. Then, eat light, reach for the water and talk up a storm to keep your mouth occupied so that food doesn't sneak up on you when you're not paying attention. Eat only when hungry and only until 75% full.