Be portion-size savvy: Pour a bowl of cereal. Dump into a measuring cup. Compare it to the serving size on the box. Repeat with other food.
Most people are not very good at judging how much food is on their plate. We may think we’re eating a normal-size portion when, in reality, we’re putting back two to three times the recommended amount. Do you know how big your portion sizes are? Try this test. Pour yourself your usual serving of cereal. Now empty your bowl into a measuring cup to see how much you’ve got. How does it compare to the serving size on the box? “But cereal portions are tiny!” you’re thinking. If a single-cup serving of cereal won’t fill you up, add two tablespoons of ground flaxseed and half a cup of blueberries. The healthy fat in the flaxseed and the fiber of the blueberries will help fill you up. Plus, you’ll get far more nutrients than eating a bowl of cereal alone.