Putting Your Portions In Perspective

"When eating out, be aware of words that warn of portion distortion -- value meal, combo, ultimate, tub, supreme, biggie, deluxe and super size.  It may be tempting to think more is better, but in this case, more is calories."

"People eat in units -- one bagel, one muffin, one soda or one steak -- and they don't really pay attention to how big that unit is. Just because you're eating one of something, it doesn't mean that's the appropriate amount of food you should be eating."

"Once you have the amount of food you think you'll need, physically divide it in half on your plate to remind yourself to stop half way and check in again. This little 'speed bump' will slow you down so you can reconnect with your hunger and fullness level."

"Think of portion sizes as a place to start.  It builds in an automatic stopping place that gives you the opportunity to think if you really want more.  Then pay attention to your internal hunger cues.  If you decide you want more, that's fine to have a second helping. But you're making a conscious decision rather than just eating all that's on your plate.

"Popular diets tend to demonize certain foods like potatoes, pasta, cheese and even fruit, yet the reality is no food is fattening unless you over consume it.  Food is not the problem, your portions are.  I think it's important to eat with pleasure and without guilt. Just keep sight of how much you're eating."