Before you eat...think!

Several years ago, I attended a Relief Society Enrichment Night in Vancouver and my friend Taryn taught a nutrition/portion size class. She had this hand out for everyone and I have always had it on my fridge. I have had friends ask for a copy, but never have done it, so I thought I would share with everyone.

Before you eat...think!

Are you really hungry or just ...

*thirsty? Drink water.
*bored? Do something.
*stressed? Relax.

If you really are hungry...

1. Eat now before you are too hungry to make a good choice. If you're already starving, drink a BIG glass of water to fill your stomach while you prepare your meal.
2. Pay attention to portion size.
   
   
   Meat = deck of cards
   Fruit = fist
   Milk/yogurt = tennis ball
   Cheese = thumb
   Butter = thumb tip
   Bread = one slice, 1/2 bagel
   Rice or pasta = ice cream scoop
   
   If in doubt, check the serving size on the label and measure.


3. Set a limit on how much you will eat.
4. Cook only enough for one meal.
5. Use a small plate. Fill 1/4 with protein, 1/4 with carbs, and 1/2 with fruits and veggies.

While you are eating try one of these...

1. Put your utensil down between each bite.
2. Pause for 3 minutes.
3. Use all of your senses to enjoy your food.
4. Pay attention to your appetite.
5. Don't be afraid to leave food on your plate!

Help! I'm still hungry!

1. Wait 20 minutes
2. Have a big glass of water
3. Brush your teeth
4. Have some gum or a mint
5. Fill up on veggies