As portion sizes increase, it becomes more and more difficult to estimate calories.
When in doubt, weigh or measure it out to find the correct portion size.
Serve food on smaller plates.
A smaller plate that is full looks like more food than a larger half full plate.
And a tall skinny glass looks fuller than a short wide glass.
Take larger boxes and bags of items and subdivide them into serving sizes.
This results in less overeating.
Place leftovers in containers that are not see-through.
This reduces temptation and leaves the leftovers for brown bagged lunch the next day.
Try leaving the serving dishes in the kitchen.
Dip up the food in the kitchen in proper portions.
This will make overeating more of a hassle, when you actually have to get up to get seconds, you will be less likely to get them.
Make it a rule in your house that you must sit down to eat.
Never allow food to be carried around while eating it.
Put healthy snacks like fresh fruits and vegetables in the front of the refrigerator and on the counter top when you can.
Pre-cut up celery, carrots, and other vegetables.
Make it easy to eat healthy foods.
We tend to eat foods that are both visible and hassle free.
Turn off the television and eat in peace and quiet.
In this way, you will think more about what you are eating.
Educate your family on portion sizes.
Keep measuring cups and food scales out on the counter to remind them.
Brighten up areas where you eat.
Improve the lighting.
It is no mistake that restaurants keep the tables darkened.
Low lighting tends to increase appetite.
Never eat while driving.
It results in eating without thought and can be distracting to the point of being dangerous.
(Remember the lady who scalded her lap with steaming hot coffee).
When eating with a group, try to find the slowest eater and eat at the same pace.
If you slow down you will eat less.