7 Tips for Portion Control When Eating Away from Home

With the trend toward larger plates, “supersizing” meals and heaping portions when you eat out, plus the temptations of all-you-can-eat buffets and going back for seconds (or more), it’s no wonder our stomachs have expanded. One of the single most important keys to losing weight and keeping it off is controlling the size of the meals you eat. If you find yourself wondering how to do this when you eat away from home – whether you’re at a restaurant, a party or a big family gathering, try the tips below.

1. Don’t go out to eat when you’re already hungry – you’re much more likely to overeat. Instead, eat a healthy snack like a piece of fruit, a handful of nuts or a small salad to quell your appetite.
2. If you’re at a restaurant, split a meal with a friend, or ask for a “to go” box and take half your meal home.
3. Many drinks can contain a lot of sugar and carbohydrates, which equates to a lot of extra calories. If you’re not sure what kind of beverages will be available when you go out, take your own sugar-free drink, or you can always ask for water.
4. Learn how to estimate portion sizes. You can use common household items or your own hand to do so. For instance, a deck of cards is roughly the size of 3 to 4 ounces of poultry, meat or fish, as well as ½ cup of a starch, vegetable or fruit. If you use your hands to estimate, the palm of an average woman’s hand is about 4 ounces or ½ cup. A fist-sized portion is about 1 cup, a thumb is about one tablespoon and the top half of the thumb is roughly one teaspoon.
5. If you’re eating from a buffet, check out what’s offered before you pick up a plate. Visually divide the plate into two halves. Fill half the plate with fruits and non-starchy vegetables, and the other half with whole grains, low-fat dairy, and lean meats and fish.
6. Seat yourself away from the food so you don’t have to see it while you eat and you’re less tempted to go back for seconds.
7. If you bring home leftovers, divvy them up into single serving containers instead of storing them in one big box or bowl.

By following these expert tips, it will be easier to master portion control and control the calories you consume when you eat away from home.