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managing portion sizes: meals and snacks
managing portion sizes: meals and snacksTranscript (page 1 of 2)You’ve prepared your meal. Now comes the fun part – eating it.One step toward healthier nutrition is to control your portion sizes when preparingmeals, and also when snacking during the day.“I love pizza just like anybody else, but you can’t down a whole pizza, and youcan’t do it again on a daily basis or a regular basis. I love pasta, but you’ll be bigas a whale if you eat pasta every day and in very largeportions.”One way to control your portion sizes is to measure your foods after they are cooked.This way you have a good idea of how many carbohydrates, fat and calories are inyour meals. When you first start trying to control your portion sizes, you may wantto use a scale or measuring cups to help you get the recommended portion. Or, usedishes and glasses that you know the size of.Measuring your foods will also help you to eyeball a healthy serving size when youdon’t have your measuring tools handy. Then everyday items can become your tools.For example, a serving size of ice cream, or even better of fat-free frozen yogurt, isabout the size of a tennis ball. A serving size of cheese is the size of four dice. And abaked potato is the size of a computer mouse.You can also use your hand to measure your foods and control your portions. Aserving of vegetables is the size of your fist. Starches and fruits are half a fist, or whatcould fit in your cupped hand. A serving of meat is the size of the palm of your hand,and a serving of peanut butter is the size of the tip of your thumb.Once you get the hang of measuring your foods, no matter what you choose to use,you will be able to make healthy food decisions and control your portion sizes.20% gradient meshIf having second helpings is tempting you, try to make your plate at the stove orcounter. This way you won’t be tempted to go back for extra servings.healthclipsDo you sometimes feel deprived, because your portion sizes look too small? Try usinghealthclipslunch or salad plates for your meal, rather than large dinner plates.Use meal times only for eating. Sit at the table, and not in front of the TV, andhealthclipsslowdown. Take the time to really taste and enjoy your foods. You’ll find yourself feelinghealthclipsmuch more satisfied.(cont. next page)4% gradient meshThis program is for informational purposes only. Publisher disclaims all guarantees regarding the accuracy, completeness, orsuitability of this video for medical decision making. For all health related issues please contact your healthcare provider.hc_gn_10011_98_en_t00002.pdf healthclips© Milner-Fenwick, Inc.5% gradient meshmanaging portion sizes: meals and snacksTranscript (page 2 of 2)Do you get home from a long day at work, park yourself on the sofa, and snack whileyou watch TV? It’s a pretty typical evening habit for most people.But it is difficult to control the portion of your snack if you do this. That bag becomesbottomless, and you might find it hard to stop. Studies have shown that you eat moreif you’re doing something else, like watching TV, while you eat.How can you take control of this situation? Instead of eating from the big bag, why nottry putting a set amount of your snack in a smaller bag or bowl ahead of time? Whenthe bowl is finished, so are you. Or, snack on the bags of cut-up fruit or veggies youmade earlier.You may not need to snack at all when watching TV. You might just be doing itbecause you’re bored. Keep your hands busy. Do a puzzle, knit, or do a crosswordduring commercial breaks. You’ll be too busy to take the time to get up and head tothe fridge.Your healthcare provider will have more tips for keeping your portion sizes in control.Meet with them to go over your strategies for making a change in the size of portionsyou eat.You can measure your foods, use smaller plates, eat at the table, and give food yourfull attention.Managing your portions is an important part of eating healthy. Because how muchyou eat is just as important as what you eat.20% gradient meshhealthclipshealthclipshealthclipshealthclips4% gradient meshThis program is for informational purposes only. Publisher disclaims all guarantees regarding the accuracy, completeness, orsuitability of this video for medical decision making. For all health related issues please contact your healthcare provider.hc_gn_10011_98_en_t00002.pdf healthclips© Milner-Fenwick, Inc.5% gradient mesh
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