Help manage portion size pitfalls

Research shows that people unintentionally consume more calories when faced with larger portions. This reveals that people eat excess calories, especially when eating dense-calorie food. In the last few years portion size have gotten larger too, in the  restaurants!

Caught in portion size pitfalls…. No worries… Just get in the path of proper portion control. That’s it!

Snack on fruits or nuts

If you feel hungry between meals, eat a healthy snack, like a piece of fruit or small salad, to avoid overeating during next meal

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Portion control in front of TV

It is easy to over consume when your attention is focused on something interesting.  So, while snacking in front of TV do not eat straight from the bag. Instead take the right portion to eat in a bowl or plate.

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Portion control when eating at home

Serve food on individual plates, instead of leaving serving dishes on the table.  Keeping excess food out of reach and sight may eventually minimize the temptation of second or third helping.

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For a handy serving size wallet card please click:

http://hp2010.nhlbihin.net/portion/servingcard7.pdf

Portion control when eating out

Take a control of the amount of food that ends up on your plates by splitting an entree with your family or friend.  Or, just wrap up half of the meal the moment it is served.

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Make your home a “portion friendly zone!”

Store tempting food like cookies, chips, or ice cream, out of immediate sight. Move healthier food to front at eye level

Larger the package, divide up into several smaller package  to help avoid over consumption

References

http://www.mayoclinic.org/

http://www.choosemyplate.gov/

http://hp2010.nhlbihin.net/portion/servingcard7.pdf

Muesli breakfast bars

Muesli breakfast bars

SERVES Makes 24 bars

Ingredients
2 1/2 cups old-fashioned rolled oats
1/2 cup soy flour
1/2 cup nonfat dry milk
1/2 cup toasted wheat germ
1/2 cup sliced (flaked) almonds or chopped pecans, toasted
1/2 cup dried apples, chopped
1/2 cup raisins
1/2 teaspoon salt
1 cup dark honey
1/2 cup natural unsalted peanut butter
1 tablespoon olive oil
2 teaspoons vanilla extract (essence)

Muesli breakfast bars

Dietitian’s Tip: To add flavor and crunch to nuts, place a small amount in a small, dry frying pan over medium-low heat and toast, stirring constantly until golden brown, about 3-5 minutes.

Directions

Preheat the oven to 325°F. Lightly coat a 9-by-13- inch baking pan with olive oil cooking spray.

In a large bowl, combine the oats, flour, dry milk, wheat germ, almonds, apples, raisins, and salt. Stir well to blend, and set aside.

In a small saucepan, stir together the honey, peanut butter, and olive oil over medium-low heat until well blended. Do not let the mixture boil. Stir in the vanilla. Add the warm honey mixture to the dry ingredients and stir quickly until well combined. The mixture should be sticky but not wet.

Pat the mixture evenly into the prepared baking pan. Press firmly to remove any air pockets. Bake just until the edges begin to brown, about 25 minutes. Let cool in the pan on a wire rack for 10 minutes, then cut into 24 bars. When just cool enough to handle, remove the bars from the pan and place on the rack to cool completely. Store in airtight containers in the refrigerator.

Nutritional Analysis (per serving)

Calories 162

Protein 5 g

Carbohydrate 25 g

Total fat 5 g

Saturated fat 1 g

Monounsaturated fat 3 g

Cholesterol 1 mg

Sodium 60 mg

Fiber 3 g

Mayo Clinic Healthy Weight Pyramid Servings 
Fruits 1

Carbohydrates 1

Fats 1

Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.