Portion Awareness (Control) Made Easy – Part 2

By Executive Chef Richard Sloan

In last week’s kitchen tip, we discussed how the magic number 4 can help us with portion size when preparing meals.

Four is the magic number – from proteins to side dishes, starches, like rice and potatoes, to main dish starches like pasta.

This rule of magic is 4 ounces per person or for every two people in the case of pasta. Vegetables are the only exception to the rule. When it comes to vegetables, go ahead, indulge and go crazy!

In addition to the magic 4, there are also other ways to be aware of portion control while preparing meals. Here are 5 suggestions to help you stay aware and eat healthier:

1) Use a Food Scale

Have a scale somewhere handy in your kitchen and weigh the items out so you know what 4 ounces looks like in the different foods you eat.

2) Measure with a Healthy Meals Supreme Food Tray

If you don’t have a scale-don’t worry, we have your back!  You can utilize the leftover trays that your Healthy Meals Supreme meals come in. The smaller sections of the trays are about 4 ounces.  These are perfect to scoop in your rice, potatoes or vegetables. The larger section will fit your main protein perfectly. Simple, isn’t it!  🙂

3) Use Smaller Plates

Rather than serve the meal on a big 10 ½ inch dinner plate, consider using the salad plate or a smaller 8 ½ inch dinner plate. The visual will trick your brain into thinking you are eating more when you “fill your plate”.

4)  Realize that it’s OK to have leftovers.

Just because there’s food on the plate or there is something left in the serving bowl, doesn’t mean you have to eat it. If you are full, leave it and put it away for later. Now you have another meal or snack for tomorrow that you don’t have to cook.  Life is good…

5) Read Labels

Always read the label. Become an informed eater and ask questions. Just because they sell it in one container doesn’t mean it holds only one serving. Many bottles, boxes and cans contain 2 or more servings, while the nutritional values on the label are “per 1 serving”.  Remember, if it’s too good to be true, it usually is.

Final thoughts:

So there you have it, my personal Chef tips to better health through “portion awareness”.  I hope some of these portion awareness and control tips help you with your goals of eating healthier and living a better quality of life.

BTW: As a follow up and since I started using these very same guidelines and the “magic number 4”, I have lost weight, my waistline is actually getting smaller and I feel like a new person.  If I can do it, you can do it too – you’re not alone!


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