Medically reviewed by Debra Sullivan, Vontrol. Call Now for a Consultation: So it's helpful to understand Wrestling post-fight nutrition difference Techmiques serving sizes, portion sizes, and recommended amounts of different foods. You can divide your plate into sections based on different food groups. Use profiles to select personalised advertising. Your email address will not be published. Develop and improve services.

Portion control techniques -

It's helpful to see how much you're eating-and once you've resealed the bag you're less likely to go back for more. Same goes for dinnertime. Rather than setting dinner out on the table family-style, try plating everyone's food at the stove. You'll control portions from the start, and remove the temptation to keep reaching for seconds.

Order not just what you want, but how you want it. Restaurants are notorious for super-sized servings, but you don't have to go along with it. Pass up the bread basket altogether-or when it arrives, give everyone a slice and then hand the basket back to the server, suggests Largeman-Roth.

That extra-creamy salad dressing? Order it on the side, and dip your fork in it with every bite of greens. When you order your main dish or dessert, ask for half of it in a take-home container.

Go for slow foods. Some foods come with natural speed bumps: pistachios in their shells, fresh cherries with pits. Choosing foods like these forces you to slow down and eat less. Another plus: the pile of shells or pits on your plate will remind you of how much you've already had. Or, choose foods with their own portion limits: apples, bananas and oranges all come in single-serve "packages.

Watch the booze. The U. Dietary Guidelines advise up to one drink a day for women and up to two drinks a day for men, but eyeballing the specific recommended amounts can be tricky. An easy fix: pour 5 ounces of wine or 12 ounces of beer, or 1.

Hint-just like plates, bigger wine glasses make it easier to drink more wine and calories. Wine Tricks : 3 Hacks to Pour Less Wine and Still Enjoy Your Glass. Eat like a kid.

It takes about 20 minutes for your brain to register that you've had enough, so slow down to give your brain time to catch up with your eyes and your stomach. Enjoy what you eat. It sounds counterintuitive, but eating less can actually help you enjoy your food more. And focusing on your food, rather than noshing away in front of the TV or computer screen, can also help you savor your meals more.

In the end, it's about eating mindfully, says Largeman-Roth. Her advice: Stop multi-tasking, and slow down. Savor it. Use all of your senses to enjoy it.

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List of Partners vendors. Special Diets Weight Loss. By Laurie Herr has more than 20 years of experience in writing, editing, and developing content for leading food and health and wellness publications. Laurie Herr. Instead, enjoy your favorite foods as the treats they are intended to be in smaller portions and eaten less often.

Water is the most important nutrient in your body. It also makes up a good part of your body weight. Water helps move nutrients through the body, gets rid of waste and helps control body temperature. It also provides cushioning between joints, helps organs work properly and helps with digestion.

These boxes can help your child make good choices when it comes to drinks, dishes and utensils used for proper portion sizes. Red light drinks These are drinks that your child should choose less often than green light drinks.

Green light drinks These are drinks that your child can choose more often than red light drinks. Red light dishes and utensils Your child should use these dishes and utensils less often than green light dishes and utensils.

Green light dishes and utensils These dishes and utensils can help your child stay on track with proper portions. Mass General for Children and Massachusetts General Hospital do not endorse any of the brands listed on this handout.

This handout is intended to provide health information so that you can be better informed. It is not a substitute for medical advice and should not be used to treatment of any medical conditions. Patient Resources for Pediatric Gastroenterology and Nutrition.

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Home - Children Pediatric Gastroenterology and Nutrition Like us on Facebook Follow us on Twitter See us on LinkedIn Print this page. Tips for proper portion control Start small Cook smaller meals.

When you make more, you eat more. Put leftovers away quickly. Start with a small serving. Your child can get more later if they are hungry. When eating out, order a small, regular or child-sized meal.

Eat regular meals and snacks. It is easier to be satisfied with smaller portions if you eat more often. Plate it well Use small dishes.

Small dishes make food servings look larger on the plate.

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