With the New Year comes the resolutions list. For many the lists of resolutions include: visiting a new country, spending more time with family, getting more sleep or even learning a new language. However, the most common resolutions are to exercise more and eat healthier. This is especially important when undergoing proton therapy treatment.
Although it can be challenging to keep a resolution, there are things you can do to help you get started and hopefully maintain throughout the year. With that being said, it is important to control portion sizes to maintain a healthy weight, but how? It is difficult at times to do since restaurants offer extras like bread and chips adding extra calories to our diet and no nutritional benefit.
How to control portion sizes?
Sometimes it is hard to tell how much we are really eating. Over the years, portion sizes have increased drastically contributing to a rise in obesity rates. Also, one in five cancers is linked to being overweight, alcohol, poor diet and physical inactivity.
Quick statistics according to the American Heart Association:
- Adults today consume an average of 300 more calories per day than they did in 1985.
- Portion sizes have grown dramatically over the last 40 years.
- Americans eat out much more than before.
Below are suggestions to eat and serve smaller portions:
- When cooking at home — provide the proper “serving” to each family member and then store the extra food. You can use the leftovers for another meal.
- When dining out — skip the appetizers. Instead split a large salad or main dish with a friend. It can also help your wallet.
- When ordering takeout at home — eat one slice of pizza instead of two. Also, order a small instead of a medium to split among the family so the pieces are smaller.
- When watching movies at home or at the theater — Don’t eat while watching television, movie or when you’re on the computer. It’s best to pay attention to what you’re putting in your mouth to control how much you’re eating. At the movies, share a box of popcorn and skip the candy.
- At snack time — Instead of eating straight from the bag or box, measure out snacks including fruits and vegetables into appropriate portion sizes.
- All the time — Track your calories to monitor your weight. By keeping a food diary, it can help estimate the number of calories in your portions especially if you dine out frequently.