Suggestions for reducing serving size

Often, pain related to a health condition is stimulated by food and, while some foods hurt more than help, it's generally accepted that the size of plate also affects pain. Scaling down portion sizes may also help to reduce pain.

1. Read the serving size on the package. What you thought was a single-serving package might contain two or three servings. Note the serving size and the calories per serving.
2. Get out your measuring cup. You're retraining your eyes to recognize a reasonable serving. So, for a week or two, measure out the suggested serving size in a cup (250 mL). Three quarters of a cup is an average serving size for cereal, for instance.
3. Consider portion control measures. If you find it too easy to go back to over-sized servings, you can buy kitchen gadgets to help you. Some of the gadgets available to help include clear, coloured discs showing healthy portions for different foods and a sectioned dish that offers the right-size portions for protein, starches and veggies.
4. Divide and conquer. When you're dining out, ask the waiter to put half the meal in a doggie bag before he serves it.
5. Eat as though you have time. It takes about 20 minutes for your brain to get the message that you've had enough to eat. If you eat slowly, you're likely to feel full even before you've finished what's on your plate.
6. Crunch and munch. Keep crunchy "free" foods like carrots and celery sticks on the table and munch a few between more fattening bites. Put your fork down after each bite to slow yourself down.
7. Skip the all-you-can-eat buffets. Don't make this hard. All of us want to get the most for our money. But piling your plate at a buffet or supersizing your serving because it only costs a few more pennies does you and your pain no favours.