Tips to start 'undistorting' what we perceive to be a typical portion and begin to listen to our stomachs, not our eyes, to determine when to put the fork down.
1. Eat on smaller plates. This will help you eat smaller portion sizes.
2. Build a healthy plate. Half of your plate should be filled with vegetables or fruits. The other half should be divided equally between meat and grains.
This is the diet plate that was used on Type 2 Diabetics and gave 5% weight loss over 6 months. There are other similar portion control plates available as well.
3.Pint-sized portions. Remember, children have smaller stomachs than adults and need smaller portions – about half the size of adult portions.
4.Hands up! A small fist equals one cup of food, a thumb-tip equals one teaspoon and three thumb-tips equal a tablespoon.
5.Wrap it up! When eating at a restaurant, ask your server to wrap up half of your meal right away. Not only will you be watching your portions, you'll also have a meal for the next day!
6. Watch children eat. They have no problem leaving half their meal behind because their eat more by their hunger than adults.