Tuesday, February 16, 2010

Habit-A-Week Challenge: Portion Control

It's that day of the week again: time to work on a new healthy habit to mold our lives into what we desire. This week we are going to pay attention to our portions sizes. To read the details of this challenge, click here. Then come back and read the rest of this post.

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How do you do with portion control? What works for you, and what doesn't?

For me, portion control DOES NOT WORK with things like Oreos, donuts, Little Debbie Cakes. There is no way I am going to sit down and eat 3 Oreos. Ever. If I open that bag, you can bet at least one "row" of Oreos is going to get eaten immediately, if not the entire bag. So, for me, my "portion control" for Oreos is "1 serving = 0 cookies." It just has to be that way. I lose control with those things.

I do slightly better with things like potato chips or pieces of candy or even cake. But the easiest thing for me to control and eat ONE portion of is the healthier options: whole grain crackers, fruit, unsalted nuts, dairy (I have a cheese problem occasionally), veggies and lean meats and beans, etc. So try and establish what foods are just not controllable and don't bring bags of them in the house.

Whenever my kids ask me "how many of these can I have?" about some food, I respond, "how many are in a serving?" and make them go back and look at the box to see what a serving is. I want them to be aware that a huge bowl of crackers is NOT a serving, and if they choose a big bowl they should know they are getting 2 or even 3 servings, and be able to tell me that. Educated choices.

Small containers are such a huge help to me for controlling portions. If you eat from a small bowl, you generally eat less and still feel satisfied. Drink from a small cup if you're having a beverage with calories. Serve yourself a smaller portion than you *think* you want, and tell yourself that you can go back for seconds 10 minutes after you finish eating if you like.

I'm doing pretty well with my eating. No major junk lately. I'm strength training and feeling stronger which motivates me to eat well. The sun is starting to come out and I am getting in some yard work which cheers me up a lot! I am not feeling especially well today, but I'm still going to lift. Scale says: just under 235.

10 comments:

Katherine B. said...

I know when I open up something, I count out how much is in a serving and then put the box away. Now when it comes to chocolate...I have no self control and also don't have any. If I have one, I'll have them all.

Jacinda Renae said...

I can totally relate to the "whole row" thing! :)

Angela Henrie said...

I SO know what you are saying about self control with things like Little Debbies, etc. There are just some things I CANNOT even have in the house. You are not alone. I used to feel I must be the only woman on this planet with such lousy self control!

Bridget said...

In the past it's been hard for me to stick to one serving of nuts. Last week I got a digital scale and measured all my cashews into individual servings and put them in bags, now I always have a serving of nuts with me.

Weighting Around said...

I sure can relate to what you are saying. If it is sinfully good, I cannot eat one - so I don't eat any and hope to satisfy myself with something healthy, telling myself I am a good girl!

midlife_swimmer said...

ooooo I am gunna make my kids look at portion sizes GREAT IDEA!!!!!

The Accidental Fat Chick said...

I pre-portion as many things as possible. When I open a box of cereal, or pretty much anything that comes with multiple servings in a package, I immediately portion it out into individual servings. I then write the calories & fat per serving on the bag. Yes, I go through a ton of ziploc bags & we have an embarrassing amount of little plastic containers... but its totally worth it. :)

lowermainlandmom said...

I tell the kids that oreos cannot be in our house because Mom has a problem! They will only get two cookies each, but Mom will eat the rest.

screwdestiny said...

Yeah, I do pretty good with portion control because I'm good at listening to my body and stopping when I'm full. But I cannot eat Ritz crackers. I will eat a whole sleeve easy and not feel full. So I don't have those in my house. Things like truffles and salt water taffy (my two favorite candies) are bad, too.

But yeah, I think the key to portion control around most food is to just listen to when you're full. But the "snack" stuff can be very deceptive.

SquirtyB said...

I guess I am the same as most of the others that have posted here. I try to get out a serving and put the box away. I don't keep stuff in the house that I know I can't control myself on and I don't order stuff at restaurants that I can't control myself around either.