How do I control food portions when eating out?

Research shows that the more often a person eats out, the more body fat he or she has. Try to prepare more meals at home. Eat out and get take-out foods less often. When you do eat away from home, try these tips to help you control portions:

• Share your meal, order a half-portion, or order an appetizer as a main meal. Examples of healthier appetizers include tuna or chicken salad, minestrone soup, and tomato or corn salsas.

• Take at least half of your meal home. Ask for a portion of your meal to be boxed up so you will not be tempted to eat more than you need.

• Stop eating when you begin to feel full. Focus on enjoying the setting and your friends or family for the rest of the meal.

• Avoid large beverages such as “supersize” sugar-sweetened soft drinks. They have a large number of calories. Instead, try drinking water with a slice of lemon. If you want to drink soda, choose a calorie-free beverage or a small sugar-sweetened soft drink.

• When traveling, pack a small cooler of foods that are hard to find on the road, such as fresh fruit, sliced raw vegetables, and fat-free or low-fat yogurt. Also, pack a few bottles of water instead of sweetened soda or juice. You can also bring dried fruit, nuts, and seeds to snack on. Since these foods can be high in calories, have small portions (1/4 cup) measured out in advance. If you stop at a restaurant, try to choose one that serves a variety of foods such as salads, grilled or steamed entrees, or a plain baked potato. Consider drinking water or low-fat or fat-free milk instead of sugar-sweetened soft drinks with your meal. If you choose a higher fat option like french fries or pizza, order the small size or ask for a single slice of pizza with vegetable toppings such as mushrooms, peppers, etc.