Save up to 90% on a Hartford Courant subscription. Click here to sign up now!
CT Now

How to Cut Meal Portions

Tribune Newspapers

Nutritionists blame oversize portions for many people's extra weight. Here are tips for staying in control:

-- Go with half. Eating half the usual amount of your favorite foods, while substituting vegetables and fruit for the rest, is a good way to start.

-- Avoid big snack bags. Buy chips and cookies in pre-portioned bags or get the bigger bags and immediately divide food into single-serving plastic bags.

-- Read labels. What you think is one serving of a food may actually contain three or more helpings.

-- Eat more slowly. Your stomach needs about 20 minutes to recognize it is full. Take sips of water between bites and pause before you decide on seconds -- and put leftovers away during meals so you have to make an effort to get seconds.

-- Curb your appetite. Before a big meal, have a low-calorie appetizer such as a salad (with low-fat dressing) or a broth-based vegetable soup.

-- Steer clear of all-you-can-eat buffets. If possible, order off a menu.

Copyright © 2015, CT Now