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Quick Question? How many portions are in a bag of snack-size whole grain crackers? Or a small bottle of locally pressed juice? Or a lunchbox pack of granola bars?

Hint: it’s not “one.” Often, the above products contain two or two-and-a-half servings per package. Sure, you could go ahead and enjoy just half the bag, but are you really going to do that? If you place food in front of most people, they tend to eat it all. It’s just the way we, as humans, are wired!

The Perils of Supersizing

Eating too much food in one sitting is hard on your body. Here’s why: Food is meant to be spread throughout the day. Overdosing on too much food at one time causes pain, upset belly, and sluggish digestion that no one likes to feel. A surge of glucose is released into your blood. Your pancreas has to work overtime, pumping insulin through the body to absorb all that extra glucose. This can make you feel spacey, weak, irritable, or headachy. Thinking there is some type of emergency, your adrenal glands go into “fight or flight” mode and release adrenaline and cortisol, which is the body’s natural response to stress When your blood sugar levels finally plummet, you experience wicked cravings for more food—specifically simple carbs or sweets. Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates like white breads and refined sugar snacks.

5 Tips to Kick Portion Distortion

1. Don’t over order – go for salads, soups, and appetizers, which are typically more reasonably sized than entrees. Especially in the US, the portion sizes can feel mountainous at restaurants.. It can also be helpful to cut your meal in half right away to ensure you are practicing portion control when enjoying meals at restaurants.

2. Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized.

3. Chew well to aid digestion and give your brain time to register you’re full before you overeat.

4. Get enough water. Often we mistake thirst for hunger.

5. Carry your own snacks. Stock up on snack-sized containers and fill them with baby carrots, air-popped popcorn, or nuts. This might sound weird but I have found this highly effective!

I would love to hear what things you have learned after reading. Leave a comment below to chat or email me at hilary@holistichilary.com to learn more about how you can become a healthier version of yourself!

X Hilary

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