Managing Portion Sizes While Dining Out
Managing Portion Sizes While Dining OutTranscriptControlling your portion sizes may be difficult when dining out, since manyrestaurants pride themselves on their large servings. Be cautious; these large portionsadd extra calories. Regardless of how much food is placed in front of you, there areseveral strategies you can use to manage how much of the meal you eat.First, be aware that filling up on bread or rolls before your meal adds extra calories.You may be hungry. The bread might smell delicious. But remember, when you eat thebread, you’re adding calories. If you do choose to eat it, enjoy a small piece. And addbutter, spreads or oils minimally.Second, beginning your meal with a healthy salad is a great idea. You’ll benefit fromthe good carbohydrates found in the leafy greens and other vegetables. Don’t drownsalad’s healthy benefits with fatty salad dressings. Ask for low or no-fat dressingson the side. Dip your fork in the dressing, and then into the salad. That way you cancontrol how much you use.Third, minimize your portion size. To get a smaller portion size you can order anappetizer instead of an entrée, and add soup or salad to round out the meal. Ask yourserver if a smaller sized portion is available.You can try splitting an entrée with your dining companion. And if you choose to havedessert, consider sharing it with one of your fellow diners, or try a lower-fat, lowercalorie selection. If you’ve ordered too much food, eat the correct portion size for youand take the rest home.“If I go to like Carrabas, they have a great chicken dish. The key is just to have acouple of bites of them. You don’t eat the whole portion that they give you. It’senough for two meals, so I eat half.”Lastly, limit your alcohol. A good dining out strategy you can apply to this situation ismoderation. Drinking in moderation means no more than one drink for womenand20% gradient meshtwo drinks for men.Remember, just because the server brings you large portions doesn’t mean youhavehealthclipsto eat all of what’s on your plate. Managing your portion sizes and controlling howhealthclipsmuch you eat is up to you.healthclipshealthclips4% gradient meshThis program is for informational purposes only. Publisher disclaims all guarantees regarding the accuracy, completeness, orsuitability of this video for medical decision making. For all health related issues please contact your healthcare provider.hc_gn_10013_98_en_t00018.pdf healthclips© Milner-Fenwick, Inc.5% gradient mesh
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