 Keep close eye on portion size
In my last article I began a discussion of counting calories. It is important to become familiar with the number of calories you are eating.
First, be sure to read the labels on food. Always verify the number of servings per container. Never assume that one container equals one serving. For example, you can buy small "individual" containers of ice cream. The calorie count per serving is 200, but the number of servings per container is two. When I buy those cups, I fully intend to eat the whole thing at one time, but I do so knowing that I am consuming 400 calories.
Next, get comfortable with portion sizes. The best way to do this is to measure, whenever possible. Use a good digital scale, measuring cups and measuring spoons. If you know what a proper portion size looks like, you are less likely to underestimate your calories when you don't have measuring tools available, such as in a restaurant.
To make the job a bit easier, there are some shortcuts you can use. First, when possible, buy pre-measured; there are many products available this way. I've even seen ads for pre-packaged individual cream cheese.
Another thing you can do is to use a smaller measure so that you don't have to measure as precisely. For example, a portion of cottage cheese is a half cup so you can use a quarter cup measure and "scoop" it out of the container.
If you are finding it difficult to get used to smaller, correct portion sizes without feeling deprived, try using a smaller plate or bowl, so it looks fuller. Also, use a small spoon, even a baby spoon. This way you get more bites and your food lasts longer. And always make sure to take the time to taste your food.
|
