Don't feel you have to clean your plate when you're eating out. Most meals are a lot larger than the average adult requires. Try splitting dinner with a friend. There are so many healthy advantages to eating a balanced diet featuring plenty of fruits, vegetables and whole grains. So make sure you eat enough of them. Remember:
- A serving of meat is about the size of a deck of cards or your palm.
- Be sure to read the food label. Many snacks are sold as single servings but actually provide two servings or more, like a bag of pretzels.
- Substitute one or two "first course" dishes for the main; you'll get a variety of tastes without huge portions.
- Water works. Drinks lots of it at the table to slow eating and hunger.
The American Institute of Cancer Research, one of FoodFit's resource associations, has more information on portion control.