Is your dinner plate causing you to eat too much? Six tips to better portion size control.

 Portion size control through the use of smaller eating utensils does work. Here are some practical tips to help you cut back on excess calories:

1. Purchase snacks in single serving size.
2. Learn how to visualize the proper portion sizes for vegetables, fruits, meats, fish, peanut butter and

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others.
3. Share a dessert with friend.
4. Put aside half of that restaurant meal and have it packed by the waiter before you begin eating.
5. For  those foods you tend to overeat, portion out snack-sized plastic baggies with the standard portion sizes.
6. Never eat out of the package (can of nuts, bag of chips, box of cereal, box of cookies or other)
NOTE: Be aware of emotionally driven eating and follow the above.

THE BEST VISUAL GUIDES FOR PORTION SIZES:

fish (3 oz) = checkbook size (175 calories)
chicken breast (3 oz) = deck of playing cards (94 calories)
pasta (cooked 1/2 cup) = golf ball size
orange (1 cup) = tennis ball (65 calories)
butter (1 tsp) = a scrabble tile (67 calories)
dinner roll = a yo-yo (85 calories)
potato = a computer mouse (130 calories)
brown rice (1/2 cup) = an ice cream scoop (110 calories)
beef (3 oz) = bar of soap (140 calories)
peanut butter (1 tsp.) = one die (100 calories)
hamburger = (3 oz) = a mayo jar lid (250 calories)

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Contact:
Lt. Colonel Bob Weinstein
U.S. Army, Retired
954-636-5351
thehealthcolonel@beachbootcamp.net