Portion Size, Portion Size, Portion Size

If it seems like we're always talking about portion size, you're right.  But we do it with good reason!  This can be the culprit to weight gain even if you are eating the 'right' things - too much of a good thing CAN be bad!   So how do you control your portion sizes?  This can be the most challenging thing that we do, we are motivated to exercise and we make good food choices, however, we can sit down and eat an entire pound of whole wheat pasta and veggies! 

Here are a few tips and resources to help you out, but the secret is really just self control.  You just have to be able to put down the box and slowly back away from it.  The mind and the body do not always agree, so you have to be the voice of reason! 

1) Never eat anything from the container or box.  Always take out what you want and put it in a bowl, bag, etc.  If you have the whole container, you are more likely to eat the whole thing.

2) Plan your snacks for when you are leaving the house, office or when you are going to be away from the pantry.  Take a small baggie of what you need and leave, eat it in the car or while you are out that way you cannot go back for more.

3) do not go back for seconds.  Try to make a reasonable portion choice the first time and restrict yourself from going back for a second portion unless you have waited 20 minutes and you are truly hungry.

4) Have healthy snacks already portioned in your house, office, car, etc.  Have small bags of trail mix, granola bars and if you have access to a frig, make a yogurt and fruit mix, 1/2  PBJ sandwich.  Never leave home without a snack so that you do not get to your next meal ravenous! 

5) Use Tupperware containers to measure your cereal, nuts, pretzels, etc.  If you do not know what a 1/2 cup looks like try measuring your food out with a Tupperware for a week and you will get the visual stimuli you need to know what is enough.

Here is a link to help with portion size visualization.  Stephanie McCartt from Grant Park sent me this link! 
http://www.webmd.com/diet/healthtool-portion-size-plate