Avoid Overeating: Watch Portion Sizes When Dining Out
With unlimited choices of delicious food and large servings when dining out, it can be easy to overeat. Overeating can have adverse health effects such as weight gain, digestive problems, and chronic diseases, such as diabetes and heart disease. In this article, we will discuss the importance of watching our portion sizes when dining out to avoid overeating.
Why Portion Control is Important
Portion control is simply being mindful of the amount of food we take in at a given time. Consuming too much food leads to overeating, which results in weight gain, high blood sugar levels, and high blood pressure. In contrast, eating the right portion sizes helps in maintaining a healthy weight, regulating blood sugar levels, and managing chronic diseases.
When dining out, we often consume larger portions of food than we need. According to the Journal of Public Health Nutrition, people consume at least 45% more calories when eating food outside their homes. This is because restaurants serve large portions of food as part of their marketing strategy. Large portions make people feel they are getting good value for money, and they are more likely to return to the restaurant.
For example, a restaurant serving a 12-ounce steak with a side of fries already amounts to a significant portion size. If the same restaurant offered a 6-ounce steak with fewer fries, customers would feel shortchanged. However, consuming such large portions frequently will lead to overeating, and ultimately health problems. Therefore, it is essential to watch our portion sizes when dining out.
Tips for Avoiding Overeating
- Share Your Meal
- Use Smaller Plates
- Request a Half Portion
- Take Your Leftovers Home
- Plan Ahead
- Beware of Drink Calories
- Listen to Your Body
One way to watch your portion sizes when dining out is to share your meal with a friend or family member. Instead of ordering a huge entrée for yourself, consider splitting it with someone else. This will help reduce the amount of food you consume and save you money.
When ordering, choose dishes that are shareable, such as salads, appetizers, or a pizza. This way, you can enjoy a variety of dishes without consuming too much food.
Another effective way of watching your portion sizes is by using smaller plates. A study published in the Journal of the Association for Consumer Research showed that people who used larger plates took more food and ate more than those who used smaller plates.
Using smaller plates tricks our minds into thinking we are eating more than we actually are. Therefore, ordering an appetizer or side dish on a salad plate instead of a full-size plate can help reduce the amount of food we consume.
Most restaurants serve generous portions of food, and the calorie count can quickly add up. Therefore, if you are not sharing your meal or using a smaller plate, you can request a half portion of the meal.
Most restaurants are willing to accommodate such requests, and this will help in reducing the amount of food you consume. It also helps to avoid wasting food and saves you money.
If you have eaten a significant portion of the food you ordered, it is helpful to take the leftovers home. This way, you can enjoy the meal later, and you won’t feel like you need to finish the entire plate before leaving the restaurant.
By taking your leftovers home, you avoid wastage and reduce the amount of food you consume in one sitting. You can also request that the server packs your leftovers before serving you the food. This way, you won’t be tempted to eat more than you should.
Planning ahead of your meal can help you make healthier choices and avoid overeating. For instance, you can check the restaurant’s menu online to decide what you will order ahead of time. This will allow you to make informed choices and avoid impulse ordering when you get to the restaurant.
Additionally, if you know you will be eating out later in the day, you can eat a small, healthy meal beforehand. This way, you won’t be excessively hungry when you get to the restaurant and, as a result, order more food than you should.
Drinks can also contribute to overeating, especially when dining out. Sugary drinks, such as sodas, fruit juices, and flavored lattes, can easily add up to a significant number of calories.
Instead, opt for healthier options such as water, unsweetened teas, or black coffee when dining out. This way, you reduce the number of calories you consume and stay hydrated.
Lastly, it is essential to listen to our bodies when dining out. Our bodies send signals when we are full, and we need to pay attention to these signals and stop eating when we are satisfied.
Eating slowly, taking small bites, and chewing our food thoroughly can help us enjoy our meals and fully appreciate the flavors. Additionally, putting down your fork between bites and taking breaks can help in giving our bodies enough time to register that we are full.
Conclusion
In conclusion, maintaining a healthy weight and avoiding chronic diseases requires eating the right portion sizes. When dining out, it can be easy to overeat, but implementing the tips discussed in this article can help in watching our portion sizes and avoiding overeating.
Remember to share your meal, use smaller plates, request a half portion, take your leftovers home, plan ahead, beware of drink calories, and listen to your body. Only then will you be able to enjoy your meals while maintaining a healthy, balanced diet.