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Cultural and social norms at the dinner table, especially during the holidays, can make it challenging to keep yourself from consuming more calories than you need, according to the November 2007 issue of Harvard Women's Health Watch. The amount of food you actually get on your plate, in the package, or at the counter, is often much bigger than the designated nutritional serving-so unless you're a rabid reader of the Nutrition Facts label, you may actually end up eating two or three servings' worth of chow.
Here are some tips the publication offers to keep portions in proportion:
1. Train your eye: Measure out servings (not portions) of the food you commonly eat so you know what a single serving looks like.
2. Change your tableware: Use a smaller bowl or a mug for cereal and a smaller plate at dinner.
3. Control portions at home: To discourage second helpings, serve food in the kitchen and take it to the table on plates.
4. Eat at regular intervals throughout the day: If you wait until you're hungry, you're more likely to overindulge at the next meal.
5. Control portions while eating out: Avoid buffets and salad bars. Instead of a dinner, order a low-fat appetizer and a large salad with dressing on the side. ::Newswise
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