Do You Want to Downsize That?

When it comes to fast food, downsizing—not supersizing—is best for your waistline.  But let's be real: Would people actually choose to downsize if they were given the opportunity? Turns out, they would. A new study in the journal Health Affairs found that almost one-third of the patrons at a fast-food Chinese restaurant chose the offer to halve their amount of rice or noodles, even when the smaller portion cost the same price.

“Restaurant meals are far larger than what the recommended portion size for certain foods should be,” says study author Jason Riis. (No surprise there. Click here for the Best and Worst Restaurants in America.) “Consumers really have to make an effort to manage the amount they eat so they get the right portion size.”

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As we all know, that's easier said than done. So how can you keep your portion size—and, ultimately, your pant size—in check when you're not automatically given a downsizing option? We turned to Alexandra Caspero, registered dietician  and owner of weight management and sports nutrition service Delicious-Knowledge.com, for some easy-to-follow portion-control tips.

Su Restaurant Es Mi Casa

You just made delicious enchiladas in your kitchen. “Now I doubt you'll eat an entire bag of tortilla chips when you sit down to enjoy the meal," says Caspero. But at a Mexican restaurant, you'd have no problem scarfing down a bowl of chips and then asking for more. When you're dining out, keep your portion sizes under control by imagining the amount of food you'd consume at your dining room table.

(Plate) Size Matters

Don’t be fooled by a restaurant's plate size. “Some restaurant plates are 12 inches across, but most people eat on 8-inch plates at home,” Caspero explains. Use your knife to make a subtle indentation to partition off whatever food wouldn't normally appear on an 8-inch plate, she suggests.. That visual cue is an important part of knowing how much food you’ve consumed and when you should stop. When you reach the indentation, ask for a doggie bag. Result: Built-in portion control.

Beware of Healthy Hoodwinking

Overeating isn't OK just because you chose the "healthy" option on the menu. “I’ve seen restaurant chefs put half a stick of butter on fish," says Caspero. "My clients would never know there’s 400 extra calories in their ‘healthy’ dinner." Few things at restaurants are what they seem, she explains. Unhealthy options might be masquerading as healthy choices. For instance, rice is often butter-laden rice pilaf. A fancy cocktail can pack more calories than a slice of chocolate cake. Ask the chef how the food is prepared or keep your portion sizes small no matter what. Remember: You can eat anything and lose or maintain weight, as long as you don't eat too much of anything. (Still inhaling your food? Here's the weird reason you might be eating too fast.)

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