Keep Portion Distortion In Check

Think about the last meal you ate at a restaurant… Did you have plenty of leftovers to take home? Well, over the past 20 years portion sizes and waistlines have ballooned! And we can’t just blame restaurants, even our homemade meals have gotten larger. So it’s important to understand what a proper serving size is.

Here are my 3 tips to avoid portion distortion!

1. Your mom always told you that you “never waste food.”

But eating just to eat is only going to pack on calories. Instead when at a restaurant offer to split a meal with your significant other or a friend. If no one wants to share, ask for a to-go box at the start of the meal, and immediately pack up half of your entrée. That way you won’t be tempted to pick at your food when you are full.

2. Switch up your plates at home!

Opt to eat on salad plates instead of entrée plates. These smaller dishes hold a more realistic serving size.

3. Be in the moment!

When eating out with friends try to eat slowly, put your fork down often and enjoy the conversation. At home… no tv allowed! When you eat while distracted, it actually takes you brain more time to process that you’re full, so you’re more likely to overeat.

Remember, portion size isn’t the only thing to keep an eye on. It’s important to eat a balanced meal that is 1/2 veggies, 1/4 lean protein and 1/4 healthy carbs.

Related: 3 Reasons Why Your Scale Weight is Higher


About the author

Dr. Jennifer Miranda

Dr. Jennifer Miranda is a board certified Internal Medicine physician who believes that doctors should make a difference in the quality of people’s lives. To this end, she founded Pure Executive Health & Wellness, a comprehensive medical practice centered around the importance of the patient-physician relationship in achieving total body wellness.

Dr. Miranda is a Magna Cum Laude graduate of Harvard University where she received her Bachelor of Arts degree. While at Harvard, she was a four-time recipient of the annual John Harvard Scholarship for academic achievement of highest distinction, and she was inducted into Phi Beta Kappa, the prestigious collegiate national honor society. She then attended the University of Miami School of Medicine where she graduated with selection into Alpha Omega Alpha, which is the highest honor someone can obtain during their medical education. Her exceptional skills as a resident led to her selection as Intern of the Year and later as Chief Medical Resident at the University of Miami/Jackson Memorial Hospital. She also has extensive knowledge in the field of Functional Medicine, and has recently completed a 2 year comprehensive program at the University of Miami.