ShareThisBy LISA RYCKMAN
Sunday, November 12, 2006
Eating a balanced diet is a good thing, but even then portion size can be a problem. If you don't want to take the time to measure and weigh everything then try the half-plate rule.
At mealtime, fill half your plate with produce, and split the other half between starch and protein. There are some ways to make that easier, says Dr. Brian Wansink, professor of marketing and nutritional science at Cornell University.
_ Mini-size your boxes and bowls. "The bigger the package you pour from, the more you will eat _ 20 to 30 percent more for most foods," he says. Put the contents of jumbo boxes into baggies or small containers, and when you dish it out, put it into smaller bowls.
"The smaller the box, the less you make and the less you eat," he says. "The smaller the serving dish, the less you take and the less you eat."
_ Create an illusion. A normal serving on a small plate looks ample, but the same portion on a big plate looks dinky. "Make visual illusions work for you," Wansink suggests. His research shows that people who use smaller plates eat less and still feel satisfied.
The same goes for glasses. "Think slender if you want to be slender," Wansink says. "You'll tend to pour 30 percent more into a wide glass than into a tall, slender one."
_ Beware the leftovers! "The more side dishes and little bowls of leftovers you bring out of the refrigerator, the more you will eat," he says. "The second danger of leftovers? They signal that you made too much _ and probably ate too much _ of the original meal."
Here's an easy autumn recipe that makes a great main dish. For more veggie dishes, go to www.chef.com.
WINTER SQUASH AND TOMATOES
Serves 4
1/4 cup olive oil
3 cloves garlic, minced
1 cup tomato puree
1 1/2 pounds butternut squash, peeled, seeded and diced
12 oil-cured black olives, halved and pitted
1/2 teaspoon thyme, or 1 1/2 teaspoons fresh, minced
3/4 cup water
Instructions:
_ Heat oil in a nonreactive saucepan over medium heat. Add garlic and saute about 30 seconds.
_ Add tomato puree and bring to a simmer. Add remaining ingredients and salt and pepper to taste.
_ Partially cover pan and simmer about 30 minutes or until squash is tender.
(Nutritional information per serving: 234 cal., 15 g fat (2 g sat.), 0 mg chol., 25 g carb., 138 mg sodium, 3 g fiber, 3 g pro.)
