Increases in portion size have occurred insidiously over the years
in Western societies causing our environment and visual cues to change significantly. We can
eat much more than we think. We have lost touch with how
much we are actually eating. In some societies, we no longer have an
accurate perception of how much food we require to achieve true satiety
and maintain a healthy body weight.
So what to do about this? Here are some ideas:
1. Use EFT to help get mindful about serving size. Just because it's seen as a standard
portion doesn't mean that it's the correct amount for you. Here's where
satiety cues need to be strengthened, since visual cues preempt
internal hunger-satiety cues. Use EFT to help yourself 'listen' to your satiety cues.
2. Get educated about portion size in restaurants-especially with
regard to how the food environment has changed over the years in some
parts of the world, and how difficult it is to visually estimate
appropriate sizes in environments where larger portions are expected
and considered normal. Use EFT to help with your focus and your
resolve.
3. Consider portion control at home:
-reduce plate size (if possible)
-reduce size of serving spoon
-reduce size of eating utensil (if possible)
-keep additional food out of sight
-avoid serving from a super sized package. If it is the most economical to purchase, divide into smaller servings once at home