Carrie Wiatt: How to Tame Your Appetite

CBN.com Portion savvy isn’t about going on a diet at all. It’s about relearning your needs and how to satisfy them. One step at a time, through small and attainable steps, you learn and your behavior will change. Carrie recommends eating at home when you can for the simple reason that you have more control over what you eat, how it is prepared and your portion sizes. Plus, you have tools like measuring cups and scales right at your fingertips. But, for Americans, eating out is becoming more and more a way of life. So here are some tips Carrie suggests when you are eating out that will help you continue to manage your food intake:

• Always have something before you go out to eat to help curb your appetite (ex. cup of soup)
• Drink some water before your meal
• Select foods that are grilled or baked
• Avoid foods that are high in oils and cream sauces or fried
• Order an appetizer such as a vegetable soup, salad (with a teaspoon of dressing and then add vinegar) or a shrimp cocktail
• Communicate with your waiter about the preparation of your food (ask for it to be prepared without butter or sauce)
• Order side dishes like a baked potato or rice
• Select the smallest portion of meat or leave half on your plate and ask your waiter to put it in a doggie bag
• Stick to sorbets or fresh fruit for dessert or enjoy a cup of coffee or tea.

All the food in your diet eventually ends up in your body. You know you’ve reached your optimal energy intake when you receive cues from your body such as your stomach begins to feel full, your energy level increases, and you are more mentally alert. Carrie says to give your body time to digest the food you are eating since it takes about 15 minutes for your body to begin to give cues that it is satisfied.

Veggie Scramble

Serving Size : 1

6 ounces egg whites
1/3 cup broccoli -- diced
1/3 cup zucchini -- diced
1/3 cup tomatoes -- diced
1 tablespoon parmesan cheese
Basil--chopped

Heat nonstick pan. Spray with nonstick cooking oil. When pan is medium hot, add egg whites. When egg whites are half scrambles, add vegetables. Stir two more minutes and serve. Sprinkle with parmesan cheese and fresh chopped basil.

Per Serving (excluding unknown items): 133 Calories; 2g Fat (12.5% calories from fat); 22g Protein; 7g Carbohydrate; 2g Dietary Fiber; 4mg Cholesterol; 385mg Sodium. Exchanges: 2 1/2 Lean Meat; 1 Vegetable; 0 Fat.

Cobb Salad

Serving Size : 1

2 cups romaine and iceberg lettuce leaves- chopped
2 ounces chicken breasts – cooked & diced
1/2 whole tomatoes -- chopped
1 ounces turkey bacon – cooked & chopped
1 ounces roquefort cheese- crumbled

To assemble the salads, divide the greens evenly among four plates. Top with diced chicken, tomatoes, turkey bacon and cheese. Serve 2 tablespoons of Sherry Vinaigrette dressing with each serving.

Per serving: 337 Calories (kcal); 16g Total Fat; (40% calories from fat); 29g Protein; 25g Carbohydrate; 67mg Cholesterol; 712mg Sodium

Granola

Serving Size: 10

2 cups rolled oats
1/8 cup sunflower seeds
1/8 cup almonds -- slivered
1 1/2 tablespoons maple syrup
3/4 tablespoon canola oil
1/2 each banana -- pureed
3/4 teaspoon cinnamon
1/8 cup wheat germ
1/4 cup raisins

Preheat oven to 275 degrees. Combine oats, seeds, and almonds in a 9x13 inch bake pan. In blender, puree banana with syrup, oil, and cinnamon. Drizzle puree over oats and mix until thoroughly coated. Bake in oven, stirring several times until lightly browned, about 35-40 minutes. Stir in wheat germ and bake another 8-10 minutes.

Remove from oven and stir in raisins, cooling completely before storing granola.

Per Serving (excluding unknown items): 115 Calories; 4g Fat (30.5% calories from fat); 4g Protein; 17g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 2mg Sodium.

Sherry Vinaigrette

Serving Size : 4

1/2 cup chile sauce
1/3 cup light mayonnaise
1/8 cup honey
1/8 cup sherry -- cream sherry wine

In a small bowl blend all ingredients together with a whisk.

Yield: 1 cup

Per serving: 82 Calories (kcal); 4g Total Fat; (40% calories from fat); trace Protein; 12g Carbohydrate; 7mg Cholesterol; 93mg Sodium

Want more recipes and tips on portion control? Read our 'A Closer Look' factsheet!