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6 Tips for Eating Less

When it comes to eating, you can have too much of a good thing. Even fruit!  We only need small amounts of nutrients to get the vitamins and minerals we need. 

Keep this in mind and remember to keep an eye on portion sizes. In many cases, what's normal now is much more than we need.

For example: Bagels

Bagel 20 Years Ago Today's Bakery Bagel
3 inches in diameter 6 inches in diameter
140 calories 350 calories
30-35 grams of carbohydrates 55-75 grams of carbohydrates

More Tips for Downsizing

Drink water before each meal. Having a glass or two of water before your meals will help you feel
fuller, without adding any extra calories.

Reduce your plate, bowl and cup size. Using smaller dishes can help you keep your portion sizes in check. Try using a salad plate for dinner, a small saucer for cereal and yogurt, and small glasses for juice and milk.

Ask for smaller sizes at restaurants. There is a short size (8 oz.) at Starbucks, that isn’t advertised.

Eat slowly. It takes time for your brain to recognize when you are full. Eating slowly gives your brain a chance to receive the appropriate signals from your digestive system to signal satiety.

Don’t eat from the package. We cannot judge how much we’ve eaten when we pick straight from the bag or box. Take one serving out of the package and set it on a plate or in a bowl so that you can see exactly how much you are eating. This will make it easier to stop before you eat too much.

Don’t eat in front of the television or computer. If you eat while watching TV, surfing the net, or even reading, it takes your focus away from the food and makes you more likely to over consume.

Eat nutrient rich foods. If you feel the need for a larger portion, fill your plate with mostly vegetables or salad, and enjoy a smaller portion of those higher calorie foods.

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