Portion PerfectPosted: Aug 24 in Diet & Reflux by Staff
If you suffer from frequent heartburn and acid reflux in Macon, then chances are you already know the perils of a large meal. Eating too much stresses the lower esophageal sphincter (LES) and puts too much pressure on your stomach as it fills with food. On top of that, eating too much causes weight gain and this adds even more pressure to the LES as fat builds up around the stomach.
Eating smaller portions is just one more step that you can follow to reduce the prevalence of heartburn and acid reflux as you prepare for more permanent treatment solutions like Nissen fundoplication. The problem is that a lot of people don’t know what a proper portion looks like. How much pasta is a good serving size on your dinner plate? Which cut of meat should you order at the restaurant so you don’t overdo it? When you are eating dinner, when should you know when to stop and pack the rest up for lunch the next day? When is it OK to keep eating?
To get to the bottom of your eating habits you need to increase your mindfulness and learn proper portion sizes. Having a few mental pictures in your head as guidelines for ideal portions can help you learn how much is the right amount.
Portion Size Cheat Sheet:
- Standard light bulb: Think of a light bulb whenever you are having something like rice or pasta. The light bulb is about one-half of a cup.
- Golf ball: When you are having something like peanut butter, either on a sandwich or as a dip with your vegetables, spoon out a serving the size of a golf ball.
- Pair of dice: If you want to have a bit of cheese, then try having three small cubes. You can buy cheese that come pre-sliced as cubes to make this easy to do!
- Deck of cards: When you are having a cut of meat, a deck of cards is a good way to eye the right portion size. This stands for lean proteins like chicken and turkey as well as beef, which includes steaks and burgers.
If you are out to eat and realize the serving on your plate is much bigger than the mental guidelines above, ask for a box and cut your food until it reaches the right serving size, then put the rest away for later. That way you can eat the right amount, not feel too full, reduce your risk of heartburn and acid reflux and have lunch ready for tomorrow!
Try eating portion sizes like the ones above and then stop eating after one serving. Rest for about 15 minutes after one portion, and if you really are still hungry you can have another one after that. You might find that you grow full easier than you think.