Tips to Avoid Overeating

For many people, the biggest hurdle in their quest to eat sensibly isn’t a question of what they should eat, but how much?

If overeating is an issue you face, consider the following tips:

• Stay hydrated. Thirst is often confused for hunger. Stay hydrated so that when true hunger strikes, you will know what your body needs.

• Snack. It may sound counter-intuitive to eat more meals. But staying fueled throughout the day will prevent you from feeling ravenous and over-eating later.

• Rest. Lack of sleep can leave you hungry. Get proper rest each night.

• Make more room. It sounds simple but the more calories you burn, the more food your body requires. If you like large meals, consider “working up an appetite,” first.

Even if you follow the tips above, you may have trouble relying on your intuition when it comes to doling out properly sized portions. A new cookbook may prove useful with that challenge. “The Perfect Portion Cookbook,” offers 150 comfort food recipes that have undergone healthful makeovers. Each is easily divided into 100-calorie portions whether measured by a cup, piece or slice. Readers can enjoy 100-, 200-, 300- or 400 calorie servings of their favorite comfort foods. The book also offers tips for making meal plans, smart snacking and burning calories.

“Understanding realistic portion sizes and the calories within them is the first step,” says Anson Williams, “Happy Days,” TV star and director who has teamed with cookbook author Bob Warden and nutritionist Mona Dolgov to create the book.

“Without worry or guilt, we can all eat perfect portions of the foods we love and never overeat.”

The trio is offering this delicious recipe for Creamy Stovetop Mac & Cheese (recommended portion size: 300 calories = 1 cup):


16 ounces elbow macaroni

2 tablespoons cornstarch

1 1/2 cups chicken broth

1 12-ounce can fat-free evaporated milk

3/4 teaspoon salt

4 ounces reduced-fat cream cheese

3 cups shredded sharp cheddar cheese

1 tablespoon grated Parmesan cheese.


• Boil the macaroni according to package directions. Drain, but do not rinse.

In a stockpot over medium-high heat, whisk the cornstarch into the chicken broth, until dissolved. Bring up to a simmer, and let cook for two minutes.

Whisk the evaporated milk and salt into the thickened chicken broth, and bring back up to a simmer.

Remove sauce from heat, and stir in cream cheese, cheddar cheese and Parmesan cheese, until melted and creamy.

Add the cooked macaroni into the cheese sauce, and stir to combine before serving.

For more recipes, tips and information about the book which is available on QVC and elsewhere, visit

With a few tricks and tips, you can land on the perfect portion sizes that will leave you feeling energized and satiated after meals.


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