Clean your plate -- words you remember so vividly being uttered by your mother on many occasions now lingers in the back of your mind till this very day. Subliminally you my still feel the need to consume everything set before you, even when you're full. Unfortunately, over the past few decades, plate sizes have expanded along with the portions placed upon them resulting in amplified waistlines.
Reduce Plate Volume
When faced with an extra large dinner plate, overflowing with mouth watering cuisine, take a closer look at how much food you're really taking in. Eating large portion sizes is one of the biggest problems leading to staggeringly unhealthy weight gain according, to The Cleveland Clinic Miller Family Heart & Vascular Institute. By placing your meal on a smaller surface, you automatically reduce food consumption and excess calorie intake, thus achieving weight loss.
Serving Size
Be mindful when using smaller plate sizes not to overcompensate by stacking your food higher. Despite the contrary, you may feel that there is not enough food on your plate because you are so accustomed to eating double potions. By choosing filling food like those with higher fiber content and a variety of vegetables, you will be able to adequately replenish your body using less food.
The Key to Eating Out
In the event that you go out and cannot control the portions or the size of your plate, ask for a to-go box before you order. Place part of you entree in the box and enjoy the other half. This allows you to ensure that you're not over-eating because food has been presented a certain way. Consequently, keep your same conviction regarding serving size when it come to beverages as well.
Back for More
The benefit of using a smaller plate to modifying excess consumption can be lost if you repeatedly go back for more after your initial serving of food. Research has shown that when you downsize so much that it's obvious to your eye, you start to compensate -- that is, go back for seconds --according to Brian Wansink, director of Cornell University's Food and Brand Lab. With frequent refills, you unwittingly consume more calories than if you had used a full-sized plate.
Putting It All Together
"You may be confusing portion control and servings. A portion is the amount of food you put on your plate. A serving is a specific amount of food defined by common measurements, such as cups or tablespoons," notes MayoClinic.com. When you consider this, realize that you are probably consuming two to three time the allotment of any given food, far exceeding your recommended daily caloric allowance. Adhering to a more health conscience serving size enables you to stay within a reasonable limit.
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