FOOD First step to healthy eating is portion control It’s mid-March and the gusto to actually stick to a healthier specifically a Greek yogurt that is high in protein, at about 4 p.m. lifestyle, be it to lose weight or just make healthier choices, as we so that by the time I get home and start preparing supper I’m not rang in the New Year, has all but faded. so famished I overeat at that meal. Healthy snacks are a good A classic resolution mistake is to change too much all at once. idea.” Other simple tips to keep your portions a healthy size include: If you cut out every “bad” food and cut out sugar and/or carbs • Use smaller dishes. Smaller plates, bowls, cold turkey you probably found yourself cups and glassware will translate into smaller cheating a bit by the end of January and comportions. pletely off track by the end of February. An Avera Sacred Heart Hospital dietetic intern easy way to get yourself back on track is to Jessica Dell said when you use larger dishes start with small changes and once you’ve you have the tendency to fill the entire plate. mastered each “baby step” move on to anoth“Smaller dishes help you control how er. much you eat at one meal,” she said. “Package sizes have gotten bigger, the key • Dish out servings separately. Serve food is to read the label and determine what the from the stove onto plates rather than familyactual serving is,” said Registered Dietician style at the table, which encourages seconds Brenda Patzlaff of Avera Sacred Heart and sometimes thirds, Dell suggests. Hospital. “A serving is a starting point but • Make your own single-serving packs. people have to be aware of their own nutriDivvy that bulk bag of your favorite snack tional and caloric needs.” food into portion-size zipper bags and then Patzlaff recommends listening to your The Plate Method you’ll have a snack handy and still be able to body’s cues. track how much you ate. “People tend to overeat when they eat too “Everyone eats in front of the TV, but the best way to control fast (to realize when they are full),” she said. “We tell people to use a hunger scale to evaluate their hunger and help them stop eating how much you are eating is to portion snacks out ahead of time,” Patzlaff said. “Never eat directly out of the bag. Studies show that when they are actually full.” The plate method is also an easy way to control your portions when we have a larger container we subconsciously eat a lot more than when we have smaller containers.” and help you eat more of the right kinds of foods, Patzlaff said. • Control portions when eating out. Eat half, ask for a doggy“Most people don’t eat enough vegetables, so using the plate method you fill half your plate with vegetables, a quarter of your bag and save the other half for another meal or share with a friend. “The portions at restaurants are really big, half a meal is really plate with protein and the other quarter with starch,” she said. When you’re trying to lose weight you might cut out snacking all you need,” Patzlaff said. Once you’ve mastered portion control you can move on to and try to stick to three meals a day, but Patzlaff said snacking isn’t other healthy habits, one “baby step” at a time. all bad. “A healthy snack can help you make it to your next meal and help so you don’t overeat,” she said. “I usually have a yogurt, ■ by Tera Schmidt From routine eye exams to the latest surgical procedures. We are your best line of defense against eye disease or vision problems. primary eye care & exams • pediatric eye care • cataract care & surgery • full-service optical shop glaucoma treatment & surgery • diabetic eye treatment • cosmetic eye procedures • laser eye surgery Willcockson Eye Associates, P.C. Call 665-9638 Today! 415 W. 3rd, Yankton, South Dakota Greg A. Kouri, OD, Patrick H. King, MD, Paula A. Hicks, MD HERVOICE MARCH/APRIL 2011 ■ 21