Note: please consult with a doctor or physician before starting a new eating plan

Living and eating in what has been tagged a “super-sized” nation can present a challenge when you’re trying to maintain a trim waistline and optimal health. According to research, the average American diet has expanded by hundreds of calories per day. As a result, two out of three Americans find themselves carrying excess body weight and fat. Fortunately, practicing the following portion control tips can help transform a “super-sized” mentality into a “super-fit” one.

Buy portion-controlled foods. Research shows that when we eat from large containers, whether it be nuts from a canister or chips from a family-sized bag, we will eat about 50 percent more calories than if we are provided a smaller portion, yet satisfaction levels and perception of actual calorie intake remains the same. So next time you’re grocery shopping, try and buy foods packaged in individual servings to help save yourself from a calorie-laden binge.

Avoid second portions. Studies show that people tend to passively overeat at meals by about 25 percent. Slow down your eating to allow appetite-suppressing hormones to signal your brain that you are indeed full—this takes a good 20 minutes, so relax and enjoy your meal. If you’re still hungry, limit second portions to low-calorie filler foods like fruits and vegetables.

Match your plate portions to your fist. For the average active female, the size of a small fist represents an appropriate portion of food. At your main meals, aim at a fistful of starch (legumes, potato, brown rice, whole wheat pasta, whole grain cereal or bread) with a fistful of protein (low-fat yogurt, milk, cottage cheese, soy foods, flank/round/sirloin steak, skinless poultry, fish) and two fistfuls of color (fruits and vegetables).

Make your meals appear bigger. Studies show that people can feel fuller faster when the food portion looks bigger. Try making a hamburger appear bigger by adding extra lettuce and tomato. Add volume to a smoothie with ice cubes. Use smaller plates or bowls for your morning cereal

Follow these tips and you will be on your way to controlling your portions and, most importantly, your health.

Kimberly Mueller, MS, RD, is a Registered Sports Dietitian who provides nutrition counseling and customized meal planning to active individuals worldwide. More information on Kim’s services can be found at www.Fuel-Factor.com.