Controlling Portion Size
Hefty portions are another big contributor to overeating. Nutritional guidelines give you ample information regarding portions, but it can be a little intimidating. Visions of scales and measuring cups scare people away, and they go back to eating as much as they want. Unfortunately, when you combine large portions with speed eating, binging, and poor nutrition overall, the results are devastating.
This is not to suggest that measuring your food is not useful. But controlling your portion size does not need to include lab coats and beakers. A simple frame of reference is all you need. In general, most portions should resemble the palm of your hand. (Just the palm, not the fingers.) This is a good reference because everyone’s palm is different, so variations in age and sex are simple to adjust for.
Don’t serve food family style. Large dishes of food set on the table encourage overeating. Worse than that, family style can set up competition for the last piece, which results in speed eating (and sibling disputes).
What is family style?
Family-style service refers to large serving dishes set on the tables. Dishes are passed from person to person, each serving him- or herself. It provides the opportunity for second and third helpings, which means overeating. Instead, put the food on the plates in the kitchen, each with the intended portion.
One last trick to eating less is to serve food on smaller plate. Your eyes are definitely part of your eating experience. Seeing a tiny piece of food on a huge plate starts the meal off with disappointment.