by Mark Miranda
 

For those looking to lose a few pounds, watching your portion size is one key to controlling body weight. But keeping portions reasonable around the “super-sized” meals at restaurants and “family-sized” packages at the grocery store can be difficult. Following these simple strategies can help you set boundaries for the amount of food you eat.
Pack it Yourself
Preparing your own midday meal allows you to set limits on how much food you are faced with. Take-out meals and deli sandwiches could be double the portion you might pack for yourself. By filling a standard-size lunch box or brown paper bag with healthy foods - like a sandwich, a piece of fruit, and chopped vegetables - you’ll leave little room for carrying less healthy foods.
Fit to Feed a King?
Portions served in certain restaurants are not only for a king, but they are often fit for King Kong. The customer may get a good monetary value…as well as a lot more calories, fat and food than are needed in one sitting. Enjoy a well priced meal without the “extras” by taking part of the dinner home, sharing an entrée with your dining partner, ordering an appetizer as a main course, or requesting only a half-serving of a sandwich, pasta dish or other selection.
I’ll Have a Small, Please
Never order anything larger than a “small”. This goes for sodas, movie theater popcorn, ice cream cones, fries or anything else that is sized-up for sale. You may be surprised to find that a small is just as satisfying as the “super” or “jumbo.” Try to eat slowly and savor the taste and texture of every bite. An added benefit is that you’ll find yourself saving money as well as calories.
Dishes that Fit the Bill
Oversized tableware may be stylish, but smaller-sized dishes can help you eat less. Designate dishes in your cupboard for serving certain foods and beverages. Don’t eat straight from the bag or box; use a small dish for snacks like crackers, chips, or cookies. Spoon your ice cream or frozen yogurt into a small bowl instead of eating it out of the carton. Enjoy every bite while seeing an end in sight.