- Read the nutrition facts panel. Low fat does not always mean low calorie. Most packaged foods (like small bags of chips) have several servings.
- Limit alcohol. It contains about 70 calories per ounce and can weaken your resolve.
- Eat on smaller plates.
- Serve smaller portions.
- Put your fork down and take a sip of water between bites.
- Fill at least two-thirds of your plate with fruits and vegetables.
- Instead of supersizing, order “kids’ sizes.”
- Use plates instead of snacking from bags or brownie pans. Take a single serving and put the food away.
- Serve food in the kitchen, but eat at the dining table. Seconds will be less tempting.
- Use low-fat milk, cheese, and other dairy products.
- Instead of putting dressing on salad, serve the dressing in a separate dish. Before you spear a bite of salad, put a small amount of dressing on your fork. You’ll get the flavor of dressing without as many calories.
ONE SERVING LOOKS LIKE
3 oz. meat/poultry/fish Deck of playing cards or the
1 oz. hard cheese 4 dice
2 Tbsp. peanut butter Size of a golf ball or
1 medium apple/pear/orange 1 tennis ball or baseball
1/2 cup ice cream Computer mouse
1 bagel Size of a hockey puck
1 cup cereal with milk A tight fist
One small baked potato Computer mouse
One cup raw vegetables, yogurt, or fruit Will fit into an average woman’s hand
Source: Academy of Nutrition and Dietetics
