How can you best deal with the problem of portion distortion in restaurants?
In my role as an expert on obesity, I am often asked what the best ways are to combat portion distortions in restaurants. This is a legitimate concern, as restaurant portions have increased significantly over the past few years. It has contributed undoubtedly to rising obesity rates. This article will explore this issue and offer practical, research -backed strategies to manage restaurant portion sizes more effectively.
It is important to manage portion distortion in restaurants
It is important to manage portion distortion because over-sized portions can lead to weight gain and obesity. According to the National Institute of Diabetes and Digestive and Kidney Diseases, people consume more calories today than 20 years ago. The increase is due in large part to the larger portion sizes at restaurants. Unchecked overconsumption can cause obesity and increase the risk for serious conditions such as heart disease, diabetes type 2, cancer, etc.
Important Points for Getting Started
According to a study in the Journal of Nutrition Education and Behavior, one way of visualizing portion sizes is by using objects that are commonplace. A serving of meat, for example, should roughly be the size of an entire deck of playing cards. Consider ordering smaller portions and sharing your meals. Listen to your hunger and fullness signals. Even when large portions are served, mindful eating can prevent excessive consumption.
How to deal with the problem of portion distortion in restaurants
- Take-out boxes are available: Set aside some of your food before you begin eating.
- Sharing a meal is a great idea.
- Order smaller portions. Choose an appetizer over a main course or choose from the children's menu.
- Use common objects to visualise portion sizes.
- Be mindful when eating: Listen to your body's hunger and fullness signals and only eat until you feel comfortable full.
- Salad is a great way to start your meal. It will help you feel fuller and eat less main dish.
- Water before eating has shown to help reduce food intake.
- All-you-can eat buffets can cause overeating because of their variety.
- Choose healthier side dishes: Instead of french fries, choose a salad or vegetables steamed.
- Nutrition information is available at many restaurants. Make informed decisions by using the nutrition information.
Other Tips
Maintaining a healthy life style is important, and not just in terms of managing portions at restaurants. Weight management is dependent on regular physical activity, healthy meals, enough sleep and managing stress. Also, a registered dietetician or health coach may be able to provide support.
Conclusion
To conclude, dealing with the portion distortion at restaurants requires strategies such as visualizing portions sizes, eating mindfully and choosing smaller portion sizes. You can still enjoy eating out while maintaining your weight loss or health goals by implementing the strategies above. It's important to remember that it is not only about quantity, but also quality. A balanced diet should include a wide variety of foods that are high in nutrients.
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