It is not always about what you eat! For 2008, significantly more nutritionists and registered dieticians are stressing the importance of controlling how much we consume, especially due to the alleged correlation between the American obesity epidemic and the recent trend of portion distortion in restaurants, fast food joints, and even at the movies.

   Many people have recently approached me, expressing their desire for personalized diet regimes. The best advice I can give is to follow a balanced diet at every meal. But what constitutes balanced? Now, thanks to health-promoting campaigns by the American Institute for Cancer Research and new, user-friendly products from companies like PortionPal, planning the perfect meal has never been easier! High-priced diet programs that promise results do not always deliver and preserved, pre-packaged foods never taste the same as freshly prepared dinners. The solution: lose weight by consuming chemical-free, correctly sized portions. With translucent, color-coded food management discs or specially-partitioned diet plates, you can design your own, personalized diet for meals including meat, chicken, fish, side dishes and even dessert! Be your own nutritionist!

 The Idaho Plate Method is another way to size up your portions, without having to buy any products or guides. Life.familyeducation.com offers the following recommendations for how to section out your meal:  

Fill ½ of your plate with nonstarchy vegetables, ¼ of your plate with low glycemic starches, fruit, or dairy products. A little less than ¼ of your plate is for lean protein, including meats, seafood, or poultry, which comes out to about 3 to 4 ounces. The remaining wedge of your plate, about 5%, is for healthy fats, such as olive oil, avocados, and nuts and seeds. [1]

   To help guide you, here are some CitySlim suggestions for what to eat (based on advice from a Registered Dietician and Professor at the Institute of Human Nutrition at Columbia University): 

Protein + 2 Vegetables + Starch = Balanced Meal 

1. Cooked chicken + broccoli + mushrooms + brown rice = stir fry (with low-sodium soy sauce)
2. Beef strips + peppers + onions + Fiber Gourmet noodles = skillet dish
3. Stew beef + carrots + celery + potatoes = stew
4. Beans & cheese + lettuce + tomatoes + tortillas = fajita
5. Eggs & skim milk + chopped spinach + broccoli = Eggs Florentine
6. Grount meat + tomato paste (add white wine, skim milk and oregano for sauce) + onions + Fiber Gourmet spaghetti = Penne Bolognese
7. Frozen shrimp + okra + tomatoes + limas & corn = gumbo 
8. As shown: Grilled chicken + asparagus + corn + cilanto-lime pepper sauce

And Finally, Some Extra Handy Portion Control Tips (with household references!)

• Palm of your hand = 4-5 oz. meat, etc. (or size of one sunglass case)
• Tip of thumb to first joint = 1 tablespoon of oil   (half a bottle of nail polish)
• Tip of finger to first joint = 1 teaspoon of oil   (just like a quarter)
• Clenched fist = 1 cup of potatoes or pasta (size of a light bulb)
• Cupped hand = 1/2 cup pasta, chopped fruit, cooked vegetables (just like your computer mouse)

*Check out more fun and easy-to-use slimming products for Portion Control in CitySlim.com Recommends!