Sudbury Northern Life 
Have you noticed portion sizes have increased over the
years?  I can remember as a kid, Big Macs were the big
boys at the local Mc D's - well now when you take a look
around, there is competition to offer the bigger and bigger
burger. The movie Supersize Me really made one look at the
effects of fast foods and how they affect one's health. For
many, it is a part of their daily food consumption. The larger,
the better for some.
Portion sizes have progressively gotten bigger over the last
few decades. The problem with larger portions is that we eat
them, but we really do not need that volume to survive. What's
worse, large portion sizes actually cause health concerns, even
when we are eating healthy choices.
For many of my clients not eating all day then eating
constantly at home seems to be a trend. They assume because
they are not eating much the weight should fall off.
Unfortunately, it is the opposite.
When you choose not to eat all day, eating an increased volume
of food later in the day is not uncommon, which results in
consuming too many calories.
High fiber foods are important to decrease hunger and help one
feel satisfied. To reduce portion sizes, it is important to
follow a few simple rules. First, make sure you have three
meals and two snacks per day. It is important to have balanced,
low calorie foods throughout the day, balancing lean protein,
vegetables and good fats. Secondly, for snacks, think of fruit
or vegetables instead of junk food. Adding a piece of cheese
and a few nuts will not only be healthy, but is low in calories
and will satisfy your need to eat. Even better, eating this way
will allow your fat stores to release extra insulation for you
to burn off. Thirdly, use salads and raw vegetables to add
extra volume to your meals. Do not add too much dressing,
especially low fat choices, as they are laden with sugar, which
stimulates the need for more food.
If consuming too much is a problem for you, cook less. There
will be less temptation to go back for seconds. In the U.S.,
buffet lines often have platter-sized plates. Be careful as
this allows for inappropriate volumes of food. It is a great
idea to use smaller luncheon plates when serving, the visual of
seeing a full plate (although smaller plate size) helps with
feeling fuller when finishing the meal. As it gets closer to
the holiday season, food consumption with parties is always a
problem. Unnecessary calories are consumed in the way of liquid
- mixed drinks to be exact. Eggnog may be enjoyable; however a
couple of glasses and munchies can add an extra 1,000 calories
to store.
Chips and dip are also just unnecessary calories. So here are a
few tips to assist you with portions and unnecessary calories:
- Eat balanced meals and snacks throughout your day.
- If you are eating out, determine how much you need to
eat and take the rest home for lunch the next day. 
- If it is five hours since your last meal or snack, have a
snack before going to a party or restaurant so you will not eat
too much at the buffet. It is easy to eat too much when you
arrive hungry.
- Plan parties that you can send leftovers home with your
guests.
- Only bake what you need for the party or meal. Storing
extra in the freezer is a temptation for many.
- Enjoy soda water with lemon or lime at parties instead
of wine or spirits.
- Eliminate rolls or breads at a meal have a salad
instead.
Karen Hourtovenko RN(EC), is a health and wellness
consultant from Sudbury who writes columns about healthy
living for Northern Life.
