1. Try always leaving a piece of food on your plate. We often look at a clean plate as a clue we are done eating. But perhaps you are already full?
2. Eating: The first bite is always the best so just reduce the portions. If your out to dinner tell them to pack up 1/2 of your food for home even before they bring out the plate to your table. And of course...say no to bread so you don’t even have to look at it.
3. Be aware of how you feel and ask yourself if you you're really hungry when you eat? If you’re not hungry but choose to eat anyway — say out loud, “I’m not hungry but I’m going to eat this anyway!”
4. 20 percent: Try adding 20% more veggies to your plate and take away 20% of the entree. If that is already a success, try making half of your plate veggies.
5. Play with servings! We generally eat 92% of what we serve ourselves. Obviously, we aren’t feeling whether we are hungry or not. We’re judging by our plates. So...use smaller plates, dishes and glasses.
6. You are likely to eat more with low lights, soft music and muted colors. Be aware of your environment.
7. Enjoy each bite. If you eat while you work or read or watch TV, or do anything in addition to eating, you’re going to eat more. Taste your food.
8. Your perception on what is on your plate makes a difference. Add two words to any dish and people will think the food is really better. Calling peas, “Power Peas” encouraged kids to eat nearly double the amount they usually do.
9. Watch out for healthy eateries. Most people, because they think they are eating healthy, will get a soda (plus a refill), cookie and chips and the most unhealthy sandwiches. The calories will add up and before you know it, you’re ‘healthy’ meal is as unhealthy one.
10. At cocktail hour? Only 2 items of food on your plate at 1 time. Chow down on healthy food first like veggies. While talking set your food down so you don’t mindlessly munch.