Weight Gain and Portion Size

Some recent research reveals that we just can't say no to plentiful portions. This research project led by Barbara Rolls studied the effects of continuingly offering large portion sizes at meals. It turns out that the subjects in this small but interesting study ate more food over time, even participants who weren't normally prone to "clean their plates." Portion distortion and super-sizing have led to an increased calorie intake for many people. Increased calories lead to being overweight, then becoming obese and obesity brings higher risk factors for chronic diseases like diabetes and heart disease.

Here are couple of tips to help you overcome portion distortion:

• When you dine out, eat half of your meal and take half home for another meal
• Order a salad and an appetizer and skip the dinner menu.
• When you cook at home, serve your meals already on plates, rather than family style which tempts us to eat seconds.
• Clear soups and green vegetables can fill your stomach without a lot of calories.

One of my favorite books is called Fill Up Not Out by Franceen Friefeld. Francine teaches you how to choose the right foods and shows you healthy portion sizes.