Portion out Your Meals 🍽

As we know fast food, high-calorie desserts, sweet drinks, and more have piled on the pounds and now most adults and 1 in 3 children in the U.S. are overweight or obese!! That is crazy!

Changing the way you eat can sometimes be easier than changing what we eat. Dinner plates at homes and restaurants, have gotten bigger over the years, so if you are clean your plate now, you're probably overeating.

Start downsizing! Instead of setting out a dinner plate, try setting out a salad plate instead. Once you finish your plate, don't go back for seconds or even keep extra food on the table. It will only tempt you. If you do have leftovers, take the time to store them in single-serving containers for quick meals and to help keep you on track. 

Take the time to check food labels for serving sizes and restaurant menus for hidden calories. Learn to "eyeball" your food to gauge what’s too much -- and what’s just right.

Remember serving sizes are a measured amount of food — 1 cup, 1 slice, 1 bag, etc. — intended to be eaten at one time. Just because a bag/product may say 150 calories doesn't always mean the whole bag has 150 calories in it. Take the time to check the nutrition label. They may be talking about serving size instead and the bag has 4 servings at 150 calories each. If you ate  that whole bag you would then be consuming 600 calories, NOT 150 calories.  

Please remember that your caloric intake depends on a number of factors including your age, your gender, and how active you are. As a GENERAL ESTIMATE An inactive woman should have 1,600-1,800 calories a day. An active average-sized man should have 2,400-2,800 calories. 

Remember, how much you eat is just as important as what you eat!