NJU: Portion Control

Yesterday’s NJU course in portion control can be found in the share folder:

F:NutritionPortion ControlPortion Control_NJU.2011.pptx

Some take away points:

There are many factors associated with increased portion sizes.  Food cues may override physiologic satiety cues.  Some of the ones discussed in NJU include the following:

–Large portions: studies constantly show that people eat whatever is in front of them
–Easy access: having food around you at all times can stimulate visual, scent and sound cues to eat
–Sensory attractiveness of food: food that looks delicious can increase salivary gland secretions
–Alcohol: drinking affects ability to accurately measure a sensible portion
–Restaurant setting: always serves inappropriate portions for one person
–Convivial environment with friends: watching others eat prompts eating
–Buffet style dining at the table: serve food and then sit versus having the dish in front of you
–Divide up the package so that the portions are in proper serving sizes
–Serve food plate first and then sit down and turn on computer or television
–20 years ago, food was 3x less the size of what it is today.  Bagels used to be less than the size of your fist; now they are the size of a baby’s head.

Some questions and comments:

Problem: “I like to save food and money – instead of throwing it away I might eat it.”

Solution: Garbage is garbage, whether inside or outside of the body. You already paid for the food – this you cannot take back.  You can give the food away, freeze it, or toss it.  But eating food that your body does not need is another form of garbage.

Problem: “You said half my plate should be veggies; how can I do this at NxJ?”

Solution: At dinner, serve yourself the salad and veggies FIRST, then go for the protein and starches.

Problem: “I’m a dessert-a-holic.”

Solution: Fine. Just dole yourself a normal portion (1 small cookie, 1 glass of milk) versus thinking you’re a “dessert-a-holic” and can’t control intake.

Problem: “I like to cook at home but I use frozen veggies – is this okay?”

Solution: It’s fine.  Frozen veggies are still high in their nutrient quality since they are frozen right at harvest. The problem is when companies add in extra sodium and sugars so take a look at the ingredient list before you buy.

Problem: “I cannot believe I have been serving myself 5 servings of cereal every morning – I never knew how much I was actually eating. Do I need to use a smaller bowl?”

Solution: Using a smaller bowl is a good idea so that you “trick” your mind into thinking you’re eating more.

Problem: “I cannot just have one slice of pizza.  Are you mad?!?”

Solution: Two slices of pizza will run you 900 calories and offer no fiber.  Let’s say you minimize the cheese, load on veggies, red sauce, chicken and ask for thin crust — you have yourself a healthy meal.

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