{"id":3203,"date":"2018-02-28T16:47:15","date_gmt":"2018-02-28T16:47:15","guid":{"rendered":"https:\/\/utahbariatrics.com\/?p=3203"},"modified":"2020-01-22T15:42:55","modified_gmt":"2020-01-22T15:42:55","slug":"how-to-be-portion-wise","status":"publish","type":"post","link":"https:\/\/utahbariatrics.com\/how-to-be-portion-wise\/","title":{"rendered":"How to be Portion-Wise"},"content":{"rendered":"<div id=\"attachment_3206\" style=\"width: 1010px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-3206\" class=\"wp-image-3206 size-full\" src=\"https:\/\/utahbariatrics.com\/wp-content\/uploads\/2018\/02\/How-to-be-Portion-Wise.jpg\" alt=\"\" width=\"1000\" height=\"667\" srcset=\"https:\/\/utahbariatrics.com\/wp-content\/uploads\/2018\/02\/How-to-be-Portion-Wise.jpg 1000w, https:\/\/utahbariatrics.com\/wp-content\/uploads\/2018\/02\/How-to-be-Portion-Wise-300x200.jpg 300w, https:\/\/utahbariatrics.com\/wp-content\/uploads\/2018\/02\/How-to-be-Portion-Wise-768x512.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><p id=\"caption-attachment-3206\" class=\"wp-caption-text\"><span style=\"font-size: 10pt; font-family: terminal, monaco, monospace;\"><em><strong>Learn more about weight loss surgery at Rocky Mountain Associated Physicians www.RMAP.com (801) 268-3800<\/strong><\/em><\/span><\/p><\/div>\n<p>&nbsp;<\/p>\n<p><span style=\"font-family: terminal, monaco, monospace;\">Eating in restaurants with family and friends is an important social experience you shouldn&#8217;t have to avoid. The following guidelines will help you make it an enjoyable experience while maintaining your new eating habits.<\/span><\/p>\n<p><span style=\"font-family: terminal, monaco, monospace;\"><strong><u>Dining Out<\/u><\/strong><\/span><\/p>\n<ul>\n<li><span style=\"font-family: terminal, monaco, monospace;\">Plan your meals well to avoid dining out because you have \u201cnothing to eat.\u201d Dine out only on special occasions.<\/span><\/li>\n<li><span style=\"font-family: terminal, monaco, monospace;\">Have a meal plan in mind before you go out to eat. Plan ahead to select appropriate foods and amounts. Many restaurants are beginning to advertise high protein, low carbohydrate meals.<\/span><\/li>\n<li><span style=\"font-family: terminal, monaco, monospace;\">Share a meal. Ask for a small plate and share your meal with a dining companion.<\/span><\/li>\n<li><span style=\"font-family: terminal, monaco, monospace;\">Order a child-size portion. Use your restaurant card which states you are unable to eat more than a child size portion due to <a href=\"http:\/\/www.RMAP.com\">Weight Loss Surgery<\/a>.<\/span><\/li>\n<li><span style=\"font-family: terminal, monaco, monospace;\">Exercise caution when ordering from a children\u2019s menu. Many foods on the children\u2019s menu are high in carbohydrates and sugars.<\/span><\/li>\n<li><span style=\"font-family: terminal, monaco, monospace;\">You do not have to eat everything on your plate.<\/span><\/li>\n<li><span style=\"font-family: terminal, monaco, monospace;\">Take the leftovers home. Ask for a take-home container at the beginning of your meal and divide the extra portion before you start eating.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-family: terminal, monaco, monospace;\"><strong><u>Portion Control Tips<\/u><\/strong><\/span><\/p>\n<ul>\n<li><span style=\"font-family: terminal, monaco, monospace;\">Measure your food prior to eating.<\/span><\/li>\n<li><span style=\"font-family: terminal, monaco, monospace;\">Learn how serving sizes look by measuring your food consistently. Overtime, you will learn to \u201ceyeball\u201d the size of your meals.<\/span><\/li>\n<li><span style=\"font-family: terminal, monaco, monospace;\">Use small utensils and small plates.<\/span><\/li>\n<li><span style=\"font-family: terminal, monaco, monospace;\">Keep measuring cups and spoons on hand.<\/span><\/li>\n<li><span style=\"font-family: terminal, monaco, monospace;\">Use portion control containers. (Glad and other companies make disposable ones).<\/span><\/li>\n<li><span style=\"font-family: terminal, monaco, monospace;\">Eat slowly and in small bites.<\/span><\/li>\n<li><span style=\"font-family: terminal, monaco, monospace;\">Eat only from the table.<\/span><\/li>\n<li><span style=\"font-family: terminal, monaco, monospace;\">Concentrate only on eating.<\/span><\/li>\n<li><span style=\"font-family: terminal, monaco, monospace;\">Never eat out of the bag or carton.<\/span><\/li>\n<li><span style=\"font-family: terminal, monaco, monospace;\">Never eat more than 1 cup in volume.<\/span><\/li>\n<li><span style=\"font-family: terminal, monaco, monospace;\">Use the \u201cNutrition Facts\u201d food label to measure serving sizes and to help control your portion sizes.<\/span><\/li>\n<li><span style=\"font-family: terminal, monaco, monospace;\">Eat only until comfortably satisfied. Stop at the first sensation of fullness.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-family: terminal, monaco, monospace;\"><strong><u>How Much Portion Sizes Have Changed the Past 20 Years<\/u><\/strong><\/span><\/p>\n<table width=\"680\">\n<tbody>\n<tr>\n<td width=\"250\"><span style=\"font-family: terminal, monaco, monospace;\"><strong>Food<\/strong><\/span><\/td>\n<td width=\"200\"><span style=\"font-family: terminal, monaco, monospace;\"><strong>Portion 20 Years Ago<\/strong><\/span><\/td>\n<td width=\"229\"><span style=\"font-family: terminal, monaco, monospace;\"><strong>Portion Size Today<\/strong><\/span><\/td>\n<\/tr>\n<tr>\n<td width=\"250\"><span style=\"font-family: terminal, monaco, monospace;\">Soda<\/span><\/td>\n<td width=\"200\"><span style=\"font-family: terminal, monaco, monospace;\">6 ounces<\/span><\/td>\n<td width=\"229\"><span style=\"font-family: terminal, monaco, monospace;\">20 ounces<\/span><\/td>\n<\/tr>\n<tr>\n<td width=\"250\"><span style=\"font-family: terminal, monaco, monospace;\">Bagel<\/span><\/td>\n<td width=\"200\"><span style=\"font-family: terminal, monaco, monospace;\">3-inch diameter<\/span><\/td>\n<td width=\"229\"><span style=\"font-family: terminal, monaco, monospace;\">5+ inch diameter<\/span><\/td>\n<\/tr>\n<tr>\n<td width=\"250\"><span style=\"font-family: terminal, monaco, monospace;\">Potato Chips<\/span><\/td>\n<td width=\"200\"><span style=\"font-family: terminal, monaco, monospace;\">1-ounce bag<\/span><\/td>\n<td width=\"229\"><span style=\"font-family: terminal, monaco, monospace;\">1.75-ounce \u201cgrab\u201d bag<\/span><\/td>\n<\/tr>\n<tr>\n<td width=\"250\"><span style=\"font-family: terminal, monaco, monospace;\">Pasta<\/span><\/td>\n<td width=\"200\"><span style=\"font-family: terminal, monaco, monospace;\">2 cups<\/span><\/td>\n<td width=\"229\"><span style=\"font-family: terminal, monaco, monospace;\">4+ cups<\/span><\/td>\n<\/tr>\n<tr>\n<td width=\"250\"><span style=\"font-family: terminal, monaco, monospace;\">Hamburger<\/span><\/td>\n<td width=\"200\"><span style=\"font-family: terminal, monaco, monospace;\">2.5-ounce patty<\/span><\/td>\n<td width=\"229\"><span style=\"font-family: terminal, monaco, monospace;\">4-ounce patty<\/span><\/td>\n<\/tr>\n<tr>\n<td width=\"250\"><span style=\"font-family: terminal, monaco, monospace;\">French Fries<\/span><\/td>\n<td width=\"200\"><span style=\"font-family: terminal, monaco, monospace;\">2 ounces<\/span><\/td>\n<td width=\"229\"><span style=\"font-family: terminal, monaco, monospace;\">5 ounces<\/span><\/td>\n<\/tr>\n<tr>\n<td width=\"250\"><span style=\"font-family: terminal, monaco, monospace;\">Restaurant Dinner Plate<\/span><\/td>\n<td width=\"200\"><span style=\"font-family: terminal, monaco, monospace;\">10-inch diameter<\/span><\/td>\n<td width=\"229\"><span style=\"font-family: terminal, monaco, monospace;\">12 1\/2-inch diameter<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-family: terminal, monaco, monospace;\"><strong>\u00a0<\/strong><\/span><\/p>\n<p><span style=\"font-family: terminal, monaco, monospace;\"><strong>For more ideas on how to meal plan, <a href=\"https:\/\/utahbariatrics.com\/meal-planning-made-simple\/\">Meal Plan Made Simple<\/a>, go <a href=\"https:\/\/utahbariatrics.com\/meal-planning-made-simple\/\">here<\/a>.<\/strong><\/span><br \/>\n<span style=\"font-family: terminal, monaco, monospace;\"><strong>For more information on <a href=\"https:\/\/utahbariatrics.com\/tips-for-meal-planning-and-dining-out\/\">Tips for Meal Planning and Dining Out<\/a>, go <a href=\"https:\/\/utahbariatrics.com\/tips-for-meal-planning-and-dining-out\/\">here<\/a>.<\/strong><\/span><br \/>\n<span style=\"font-family: terminal, monaco, monospace;\"><strong>For more information on <a href=\"https:\/\/utahbariatrics.com\/carbonated-beverages-caffeine-and-alcohol\/\">carbonated beverages, caffeine and alcohol<\/a>, go <a href=\"https:\/\/utahbariatrics.com\/carbonated-beverages-caffeine-and-alcohol\/\">here<\/a>.<\/strong><\/span><br \/>\n<span style=\"font-family: terminal, monaco, monospace;\"><strong>For more information on <a href=\"https:\/\/utahbariatrics.com\/a-lifetime-of-eating-healthy\/\">A Lifetime of Eating Healthy<\/a>, go <a href=\"https:\/\/utahbariatrics.com\/a-lifetime-of-eating-healthy\/\">here<\/a>.<\/strong><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-family: terminal, monaco, monospace;\"><a href=\"https:\/\/utahbariatrics.com\/wp-content\/uploads\/2016\/11\/RMAP-Maountain-logo.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-1783\" src=\"https:\/\/utahbariatrics.com\/wp-content\/uploads\/2016\/11\/RMAP-Maountain-logo-300x148.jpg\" sizes=\"(max-width: 300px) 100vw, 300px\" srcset=\"https:\/\/utahbariatrics.com\/wp-content\/uploads\/2016\/11\/RMAP-Maountain-logo-300x148.jpg 300w, https:\/\/utahbariatrics.com\/wp-content\/uploads\/2016\/11\/RMAP-Maountain-logo.jpg 683w\" alt=\"rmap-maountain-logo\" width=\"300\" height=\"148\" \/><\/a><\/span><\/p>\n<p><span style=\"font-family: terminal, monaco, monospace;\"><a href=\"http:\/\/www.rmap.com\/\">www.RMAP.com<\/a><\/span><br \/>\n<span style=\"font-family: terminal, monaco, monospace;\"><a href=\"https:\/\/utahbariatrics.com\/getting-started\/\">Rocky Mountain Associated Physicians<\/a><\/span><br \/>\n<span style=\"font-family: terminal, monaco, monospace;\">801-268-3800<\/span><br \/>\n<span style=\"font-family: terminal, monaco, monospace;\">1160 East 3900 South, Suite 4100<\/span><br \/>\n<span style=\"font-family: terminal, monaco, monospace;\">SLC, UT 84124<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Eating in restaurants with family and friends is an important social experience you shouldn&#8217;t have to avoid. The following guidelines will help you make it an enjoyable experience while [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":3206,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[88,82,95],"tags":[],"_links":{"self":[{"href":"https:\/\/utahbariatrics.com\/wp-json\/wp\/v2\/posts\/3203"}],"collection":[{"href":"https:\/\/utahbariatrics.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/utahbariatrics.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/utahbariatrics.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/utahbariatrics.com\/wp-json\/wp\/v2\/comments?post=3203"}],"version-history":[{"count":0,"href":"https:\/\/utahbariatrics.com\/wp-json\/wp\/v2\/posts\/3203\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/utahbariatrics.com\/wp-json\/wp\/v2\/media\/3206"}],"wp:attachment":[{"href":"https:\/\/utahbariatrics.com\/wp-json\/wp\/v2\/media?parent=3203"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/utahbariatrics.com\/wp-json\/wp\/v2\/categories?post=3203"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/utahbariatrics.com\/wp-json\/wp\/v2\/tags?post=3203"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}