Portion Control – March 2017 Nutrition Issue

Portion Control – March 2017 Nutrition Issue

Portion Control - March 2017 Nutrition Issue


Eating more often increases energy levels and decreases appetite. Although there is scientific controversy, many believe that eating smaller meals (an average 300 calories) at regular, frequent interval signals to the body that it doesn’t have to store as much fat and revs your metabolism.

The American Journal of Clinical Nutrition reminds us that whether it is three larger or six smaller meals a day, weight loss ultimately comes down to “calories in versus calories out." So the best way to adopt doing this is a compromise, by having one of your meals to become two smaller meals right in the middle of your day when you may be suffering from the typical energy lull. Splitting your lunch in two is a practical way to commit to eating more often without increasing the amount of food you consume. If you feel the positive effects of increased energy and decreased appetite. Try splitting all your meals and spreading them out!

“You need to learn how to select your thoughts just the same way you select your clothes every day. If you want to control things in your life so bad then work on your mind. And you can’t control everything in your life. But you can control what you put in your body.”


– Elizabeth Gilbert

In This Issue


  • How To Control Your Portions
  • Guide To Eating Out
  • Meal Planning 101
  • Weekly Tips

Commandment 3: Split Your Meals In Two

Tips For Controlling Your Portions


  • Never eat from the box
  • Keep healthy snacks in plain sight
  • Use veggies to fill your plate
  • Know how big your bowl or plate is
  • Focus on your meals -- no TV, phone or computer


  • Buy your cravings when you crave them
  • Leave serving bowls in the kitchen
  • Dim the lights, it slows you down
  • Brush your teeth when you finish eating
  • Understand what a serving size is

Plate representation of portion control when eating out.

The Guide to Eating Out

PLAN AHEAD. Take a look at the menu online and get a plan for what you want to order.

LEARN TO CHOOSE. If you decided to have an appetizer, choose a healthier option, and choose to opt out of dessert. If you know you want to have a drink with dinner, opt out of the appetizer & dessert.

REMEMBER THAT DRINKS HAVE CALORIES TOO. Of course, the best option is no alcohol. But if you must drink, try having a full glass of water in between each alcoholic drink.


Look for the MAGIC 3:

  1. Vegetables & Fruits
  2. Lean Protein, High Fiber Slow Digesting Carbs
  3. High Fiber Slow Digesting Carbs


Skip anything that has the words:

  • Fried
  • Cheesy
  • Crispy
  • Glazed
  • Secret blend

UNDRESS YOUR FOOD. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise

SPECIAL ORDER. Many menu items would be healthy if it weren’t for the way they were prepared. Ask for your vegetables to be steamed and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing “on the side” and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.

END YOUR MEAL. Stop eating when you are no longer hungry -you should not be FULL! Ask the waiter/waitress to bring you a box or to take your plate away. Try chewing a piece of gum or a mint to keep your mouth busy if others are still eating at your table. Remind yourself that your health is your priority!

Prepping Food for the Week is a Huge Key to Success

The Quick Start Guide to Meal Planning

Meal Planning requires you to make an honest assessment of your life and to formulate goals that you know are smart, desirable, worthy, and achievable. But as a busy professional, you are unlikely to be able to make such meals every day. The more sensible option is to get into the habit of doing meals that can be easily prepared, and whose ingredients you are familiar with and can be easily found. Always keep your main goal before in mind: health and weight loss.

Plan your weekly meals ahead of time

Make a grocery list and stick to it

Prepare food once or twice a week

Purchase quality meal prep containers

Organize your refrigerator

Take meals with you to work

Try Overnight Oats

In a jar or container, combine equal parts 1) rolled oats, oatmeal or steel cut oats 2)milk of choice 1/3 3) and yogurt (generally1/3cup-1/2 cup of each)

Mix in healthy toppings like fresh or dried fruit, nuts, seeds, spices or protein powder

Cover and store in the fridge overnight

Enjoy for breakfast warm or cold

Your Weekly Tips For Tackling Portion Control



SALAD FIRST.Eat your salad before your meal to fill up with good stuff right off the bat; and don’t just go with iceberg lettuce– load it up with veggies and lean meat like turkey cubes or hard boiled eggs. Just watch your dressing!



SAVE IT SMALL.Breakdown leftovers into small storage containers that are appropriate portion sizes. This will make you less likely to overeat the second time around.



THE EARLY DOGGY BAG.At a restaurant, get a to-go container when you first get your meal and pack half of it up immediately.



DEVELOP YOUR SIZING EYE.Three ounces of meat is the size of a deck of playing cards, 1 ounce of meat is the size of a matchbook. One cup of potatoes, rice or pasta is the size of a tennis ball. Cook with those guidelines in mind!

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