Healthy meals start with planning - Mayo Clinic

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Appointments at Mayo ClinicMayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations.Request Appointment Healthy LifestyleSlide show: Healthy meals start with planning Sections Products and services Slide show: Healthy meals start with planningPreviousNext1 of 5Healthy meals start with proper portion sizesYou're interested in having healthy meals at home and when you eat out. You have a good idea of what foods to choose for healthy meals. But do you have a good idea of portion sizes? Did you know that you're likely to eat more when you're presented with larger portions of food?Restaurant portions and food packaging have skewed Americans' perceptions about serving sizes. So how can you reset your expectations about healthy meals and proper portion sizes? Rethink your plate. This guide will show you how.Healthy meals start with proper portion sizesTypical restaurant-style steak dinnerLunch done rightRemaking breakfastAn easy way to get portion right ShareTweetSee more Multimedia March 23, 2016References Do portion sizes affect how much we eat? Centers for Disease Control and Prevention. http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/portion_size_research.pdf. Accessed Feb. 4, 2016. Create your plate. American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate. Accessed Feb. 4, 2016. Camelon KM, et al. A visual method of teaching meal planning. Journal of the American Dietetic Association. 1998;98:1155. USDA National Nutrient Database for Standard Reference, Release 28. U.S. Department of Agriculture, Agricultural Research Service. http://ndb.nal.usda.gov. Accessed Feb. 4, 2016. Hensrud D. The Mayo Clinic Diet. Boston, Mass.: De Capo Press; 2010. What's in the Foods You Eat Search Tool, 2011-2012. U.S. Department of Agriculture. http://www.ars.usda.gov/Services/docs.htm?docid=17032. Accessed Feb. 4, 2016. Choose My Plate: 10 tips to a great plate. U.S. Department of Agriculture. http://www.choosemyplate.gov/sites/default/files/PrintMaterials/DGTipsheet1ChooseMyPlate.pdf. Accessed Feb. 4, 2016. Products and ServicesBook: The Mayo Clinic DietThe Mayo Clinic Diet OnlineBook: Mayo Clinic on Digestive HealthBook: The Mayo Clinic Kids’ Cookbook Advertisement Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.Advertising & Sponsorship Policy Opportunities Ad Choices Mayo Clinic Store Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. 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