Massive Food Portions -- How to Deal!

Sometimes, it's hard to tell when you're super-hungry exactly how much your body REALLY needs. And, large-and-in-charge portions at popular restaurants don't make it easy to practice a little portion control. Remember: portion control at restaurants isn't about denying yourself of food. It's about listening to your body and making choices that help make a healthy you!

Eating habits expert Dr. Joy Jacobs gives BSG fans some tips on how to break it down!

Question: When my family goes out to dinner, everything I order is so HUGE. I feel like it's way too much to eat, but sometimes I don't notice because it's so good. Plus, my parents don't like it when I leave food on my plate. What should I do?!

Dr. Joy: Let’s talk about your parents first. While it’s understandable that your parents do not want you to waste food, your body is a not a garbage can either! The "clean plate club" is definitely a thing of the past. If you’re eating more food than your body wants or needs, that energy is not usable. Rather than just throwing away what you cannot eat in one sitting, take a doggy bag home and everyone will be happy!

Save some for later! It’s true, restaurants portions have increased remarkably over recent years. It can be easy to get carried away with the great taste and the interesting conversation and eat more than feels comfortable. This is where mindful eating comes in. When your food arrives, if the portion looks very large to you—meaning it looks like an amount of food that is more than you can imagine eating comfortably—immediately set aside an amount that looks like it might be extra food for you, and take it home later. You can always decide that you’re actually hungry for it and dip into it at the meal, but it will make you think twice before you move on to that "extra" food.

Get creative with the menu! You can also make changes in the way you order to avoid feeling overwhelmed by large portions. How about splitting an appetizer and entrée with someone else? This allows you to sample more items on the menu and to manage your portions. Another idea is to order an appetizer or two instead of an entrée; appetizer portions are smaller and much more manageable than entrée sizes and will allow you to experiment with new foods and flavors. Also, be sure to ask about kid’s meals—restaurants often offer reduced portions of regular meals made especially for you!

Relax and take it sloooow! At every meal, try to eat at a slow, relaxed pace and take occasionally breaks from eating. This allows you to check in with your stomach and see how it’s feeling and will give you time to fully focus on the conversation as well. Using this approach, you’ll be much more likely to know when you’ve had enough. In just a few meals, you’ll feel much more connected to your body’s signals and more in charge of your own destiny!

Visit Dr. Joy's web site!