take control with portion control

While it may seem challenging to practice healthy eating day in and day out, all it takes is a little planning. Most days, you follow a solid routine with your family—from breakfast straight through to dinner you can exercise control over what you and your kids eat. But then comes a birthday party, a neighborhood block party, and the holiday meals, not to mention those busy days when dinner means take out or fast food.

The reality is, it’s okay for you and your family to enjoy a take-out meal, holiday feast, or that birthday cake as long as you eat sensible portions. But in today’s “super-sized” world, do you even know how much is too much? You may be surprised to see what a healthy-sized meal for your kids really looks like.

portion control tips for the whole family

Little tummies need the right portions. Just like adults, when there is a large amount of food on the plate, children will tend to eat more of what they like best. So start with the right portion size and then let your kids ask for seconds if they are still hungry.

• Serve the meal family style if possible
  This allows kids to put the right amount on the plate from the start and teaches them how to make healthy choices.
• Create a positive eating environment
  Listen when a child tells you he or she is full. Try and get rid of the “clean your plate” habit.
• Avoid rewarding good behavior with foods of any kind
  A hug, praise, extra playtime, and stickers are all good alternatives.
• Fill half of everyone’s plate
  Adults and kids should have their dishes filled with fruits and vegetables.
• Change your perception
  Use smaller plates and use small glasses for drinks too.
• Offer dessert only once in awhile so children don’t expect it at every meal.
  Try to avoid the idea that dessert is a reward for eating the “healthy food” or cleaning the plate. Make dessert a special treat, rather than part of the everyday meal.
• Be a role model
  Practice portion control and put the right amount on your plate too. Avoid piling on!
• Crave fast food or take out? Share!
  If you opt for fast food and can’t resist the French fries, split an order of fries between two or three people. Same with take-out: one order of Kung Pao chicken can be enough to satisfy two, or even three, people!

don't forget beverages

The beverage is part of the meal too. For children ages two and up, choose a healthy beverage like water or fat-free or 1-percent milk (choose whole milk for tots 12 to 24 months old). Three-quarters of a cup (6 ounces) of milk is all young kids need at meal time. If they are still thirsty, offer water to finish out the meal.

Portion control is important to follow everyday. If you practice portion control at home, think how much easier it will be when you eat out, especially at a buffet-style restaurant! So, enjoy those special events, holidays, take-out, and tailgates. But take control with portion control.