My scale needs a new battery.
No, not the one I step on . . . the one that I weigh my food with.
Rats. Until I get replacement batteries (Energizer #29584739430585, or something like that) I'm going to have to eyeball my food portions, because I won't be able to weigh them.
But, hey, I'm up to it. I've done it every day for nearly 3-and-a-half years (not counting 4 fabulous days in Paris in 2003 . . .). Portion control, and estimating portion size, is a permanent part of my life, a habit I plan to take with me to the grave. I apparently am handicapped, in that I do not have a natural ability to control my eating unconsciously, so I have to use a crutch tool to help me eat reasonably.
Don't get me wrong, now . . . I am not a fanatic about portion control. At least, not in the sense that I have to get my portions measured EXACTLY. Good enough is good enough, and I figure that as I seem to be doing OK in the maintenance department, I must be doing something right. So, I will lick the peanut butter spoon, pick a bite or two off of hubby's plate (french fries, mmmm . . .), or see just how many chips I can put in the bowl before 1.0 ounce tips over into 1.25.
I actually am proud of my portion eyeballing skills, having gotten a lot of practice in over the years. Hubby and I eat out a lot. A WHOLE lot. I recently saw a plaque that said, "I have a kitchen only because it came with the house." I think it had my picture on it.
Seriously, though, I rarely have time to cook, these days. This is tragic, as I have an entire bookcase of cookbooks -- single subject, ethnic, old (I have all of my Mom's old books), new, and anything in between. Lite, fat laden . . . oh, and did I mention my collection of Bon Appetit and Cooks magazines? Sigh.
My home-made meals of late are usually something on the order of baked-fish/potato/veggie or baked chicken/rice/veggie. I sometimes make pita pizzas. Other times, I whip up a nice peanut butter sandwich. If really pushed to the wall, I may make an omelet or frittata. These are things my cats could make, assuming they could figure out how to turn on the stove and open the fridge.
So, where does this leave me? Like I said, with a lot of meals eaten out. My estimatin' eye has been exercised mightily since I joined Weight Watchers, and if I do (again) say so myself, I'm pretty darned good at it. Accordingly, here are some eating out and estimatin' tips, from me to you:
- Get familiar with "normal" portion sizes, by weighing and measuring at home. I weigh or measure nearly everything I eat at home. It keeps me honest, and keeps my estimatin' eye from wandering into the large size department. Hint: it's a whole lot easier to weigh most things. Scoop peanut butter out of a tablespoon measure? Cram ice cream into a half-cup measure? Pfft. Not me. I have a digital self-zeroing scale that does grams, ounces, milliliters, and fluid ounces, thankyouverymuch.
- When you eat out, mentally "deconstruct" your meal, to figure out the "price" (calories or points) of each component. Here's an example: if I've ordered a pasta dish, I do my best to estimate how much pasta there is, how much sauce there is, how much chicken (or veggies, or shrimp) is in it. I total up the various components to arrive at a reasonable estimate. (Yes, it helps that I always carry a PDA, technology geek that I am.)
- Don't forget the fat . . . that the food was cooked in. I once heard this referred to as the "hidden hundred" -- 100 calories, that is. I usually figure that my meal has at least one tablespoon of added fat in it . . . and sometimes more, depending on how it's been cooked. (Don't be afraid to ask the kitchen to limit the cooking fat. You're the customer, remember, and you're always right.)
- Figure out how much of your meal you can comfortably eat, or that you have "room" for (that is, how many points or calories you can spend). Set aside the part you're going to take home, and enjoy the rest. Ask for a carryout container up front, if necessary, and transfer your next day's lunch before you even dig in.
- Don't forget to count the "extras" -- bread, butter, olive oil, sugar, etc. Those little things add up. You don't have to be obsessive about it, but remember that BLTs (bites, licks and tastes) sure can add up. (That goes for the freebies that BJs and Whole Foods hand out, too, you know . . . )
Finally -- don't stress over eating out. It can be just as easy to control your portions out, as at home. You just have to practice, practice, practice. Sure, you'll make mistakes. I did, I still do . . . usually along the lines of "oops, I didn't think they would deep-fry that." But one mistake will not blow your entire program, and you'll learn from both your mistakes and your successes.
So, eat out and enjoy! There's a whole world of food out there, food that you don't have to slave over a stove to produce. With practice, you'll be able to go anywhere, order anything, and still stick with your program.
Now, that's freedom.
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