The holiday season is practically here, and many of you will be asking yourself this question more than once between now and the new year: "Why did I eat so much?"
Everybody has an excuse for overeating this time of year, but one of the major reasons people overeat at any time of the year is that they don't understand the difference between a serving size and their idea of a portion. Super-sized meals may contribute to this confusion. Research even suggests cultural and social norms may make it difficult for people to choose appropriate portion sizes, according to this month's issue of Harvard Women's Health Watch.
To get an idea of what a serving is, read the Nutritional Facts panel on your food labels. You may find that one of your portions is equivalent to two or three of those servings. Studies have shown that the more food we heap on our plates, the more we eat even when we aren't that hungry.
Here are some helpful tips from the Harvard Women's Health Watch to make it easier to measure out the right portions:
- Train your eye: Measure out servings (not portions) of the food you commonly eat so you know what a single serving looks like.
- Change your tableware: Use a smaller bowl or a mug for cereal and a smaller plate at dinner.
- Control portions at home: To discourage second helpings, serve food in the kitchen and take it to the table on plates.
- Eat at regular intervals throughout the day: If you wait until you’re hungry, you’re more likely to overindulge at the next meal.
- Control portions while eating out: Avoid buffets and salad bars. Instead of a dinner, order a low-fat appetizer and a large salad with dressing on the side.
Related Article: Need Inspiration to Eat More Fruits and Veggies?
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