Week 3- prioritize portion size #nutritionmonth

Although WHAT you eat is very important it’s also good to look at HOW MUCH you eat. It can be very confusing knowing exactly what a realistic portion is. So, how do you learn about portions?
 

• Use your hand- conveniently it’s always with you! This is something I always teach on a grocery store tour.
•  What influences how much you eat? Plates, packages and portion sizes.
  • Use smaller bowls/plates to eat off. This will help when you fill your plate as you won’t be overeating.
  • Serve meals “family style” – everyone serves himself or herself but do it away from the table, usually in the kitchen instead.
  • Still hungry? That’s okay- eat more vegetables.
  • Serve water with meals- if it’s there people will drink more.
• Out of sight- did you know studies show the foods we choose are those that are available and easy to reach? Here are a few ideas to help you choose more nourishing snacks.
  • Clear foods off your counters and only keep fruit there.
  • Keep nourishing foods at eye level so that healthy foods are what you see first.
  • ​Put treats like cookies into containers you can’t see through- put them at the back of the fridge/cupboard.
• Buy bulk and resize- did you know, the bigger the package is the more you are likely to eat?
  • Try resizing big packages into smaller servings. Always put snacks in a bowl/container versus eating out of the bag.
  • Often when the promotion is “Buy 2 for $5”, you don’t actually have to buy 2 to get that price - $2.50 per item. Be sure to read the fine print.
• Eat foods that last- eat fibre and protein to feel full and stay full.

 
 
Interested in learning more about this and how it can work for you and your family? Contact Jill, Nurture The Future’s Registered Dietitian at nf.nutrition@gmail.com
 
References:
Adapted from The Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at: www.nutritionmonth2016.ca

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