Day 9 How to Control Portion Size
Following Miss Piggy's advice above seems to be the way of our society. Our culture, all too often, dictates that the quantity of food is more important than the quality. While an 'all-you-can-eat' buffet may appear to give you 'more bang for your buck' in the short term, in the long term, it can be very costly. Over-eating on a regular basis is very detrimental to your health. Not only does this cause obesity, it contributes to other diseases, such as heart disease and diabetes.
Unfortunately, this 'more is better' philosophy all too often carries over into our home life and other social gatherings. From a health perspective the average North American portion sizes are often flabbergasting.
Here are some simple rules that you can follow to help control portion size:
- Eat until you are satisfied and not until you are full. On a hunger scale of 1 to 10 (1 being starving, 10 being completely over-stuffed), keep your hunger /fullness between 4 and 7.
- Eat slowly. It can take up to 15 minutes after your stomach is full for your brain to register this and tell you to stop eating.
- You've heard this before; make "veggies" the foundation of your diet (excluding corn and potatoes).
- Another way to look at this, is to make sure that vegetables make up at least 50% of your meal.
- Add healthy proteins to about 1 ½ to 2 fist sizes.
The true enjoyment of food lies in being able to savour your food and learning to be fully satisfied with smaller portions.
Never eat more than you can lift. ~Miss Piggy
- Remember to take your supplements. You'll learn more about why tomorrow.
- Eat slowly and chew your food for several minutes.
- Take note of your state of fullness. Eat because you're still hungry and not just because you want more.
- Remember you can always put some of your food aside and enjoy it tomorrow.