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Black Friday: Food Court Survival Guide
Saved 12/16/09 to Fit's Dieters Support Group

Sometimes Smaller Is Better


Here's a healthy eating tip from the OnSugar blog Coach Lark Says.

I am continually amazed at how great I feel when I stick to eating small portions instead of stuffing myself until I'm full. Every day I can pull it off, I feel energized and light on my feet.

"Small portions" generally means eating food that is roughly the size of your own fist . . . Like a half a sandwich, a half a cup of oatmeal, or a piece of fruit.

To see what Coach Lark ate today,  .

Today, for instance, this is how I ate:

 

  • a tangerine at 5:30am
  • a half a fist-sized portion of oatmeal at 8:00am
  • a bacon, egg and cheese sandwich (on an English muffin) at 9:30am
  • a romaine lettuce salad at 12:30pm with carrots, red cabbage, onions, celery, radishes and a little bit of blue cheese dressing
  • a half an apple and a half a banana at 3:00pm
  • I worked out at 5:00pm and then had a spicy crab sushi roll right afterward

Now, obviously I'm not on a diet. I allow myself to splurge on goodies like bacon and blue cheese dressing — within reason. I balance it out with a lot of fresh fruits and veggies and fibers. In addition, I drink water all day. Today I had the energy of a super hero! And I can guarantee that I burned off any calories I took in with a balance of activity and allowing my body to properly digest with this "grazing" technique.

There are a lot of gimmicky diets out there, but limiting how much food I put in my belly at any one sitting is the best and healthiest way I know how to manage my weight. I attempt to eat this way every day. It's an ongoing battle to stick to healthy eating habits, but with this tactic, I don't feel deprived and starved . . . ever.

I am not always perfect in my eating habits. Sometimes I do pig out. But I keep trying, and I do the best I can.

My advice is this: If you can pull the small-portions eating plan off for just one day, you'll have created an experiential template going forward. Try it and see how you feel. You'll be inspired, you'll see!

As a dear friend and client said to me this morning, "It seems like we are always fattening ourselves up for the famine that never arrives."

It's time to relax. There is always more food in our future!

Want to see more? Start following Coach Lark Says or start your own OnSugar blog. We'd love to post your inspiring stories and helpful advice here on FitSugar too!

nenepyga nenepyga 4 years 34 weeks
You guys can't be serious! This is really not that little food... He had a pretty substantial size breakfast (oatmeal and breakfast sandwich), a regular size lunch (a salad), and a regular-to-small dinner (sushi). And there is snacks of fruit in between. This is normal eating, it's neither dieting, nor starving! And there is plenty of protein -- eggs, bacon, crab. How much do you eat??? You really don't need that much, you know... remember how much smaller the potions of food are in restaurants in Europe, and Asia, and they manage to survive somehow too!
annm16 annm16 4 years 35 weeks
I also noticed the lack of protein in the diet, and the half pieces of fruit seem kind of ridiculous. A half a fist sized portion of oatmeal? I'm assuming that's cooked and with my fist size, that would literally be about 2 big spoonfuls. A tangerine holds you over for 2 1/2 hours? My stomach would be eating itself! Especially on a day where I worked out. As a dietetics student, this MIGHT pass as enough food for an inactive 5' female but is definitely not a balanced diet, and certainly not for anyone who works out or is larger than a 10 year old. Smaller portions more often? For some people that helps with knowing when you're full and when to stop, rather than stuffing yourself. Extremely small portions of an unbalanced diet for an active person? Very unhealthy.
TreenaJessica TreenaJessica 4 years 39 weeks
I'm all for the half a sandwich thing. I get ravenous at the office around 3 p.m., no matter how hearty my lunch was. It's nice to have the option of having a bit of your lunch left as opposed to hitting the vending machines. I wonder, however... what if fibre (fruits and veggies) is a major no-no? I am supposed to take it *really really* easy on fibre, so some of these ideas wouldn't work well for me at all.
4 years 39 weeks
I laughed at the half apple, half banana part. Would you explode if you ate the WHOLE thing?
llamawich llamawich 4 years 40 weeks
Oh god, I eat MASSIVE portions... like a head sized bowl of pho for dinner.
Mila_83 Mila_83 4 years 40 weeks
Can not agree more with all the comments above...this just sounds ridiculous!A half a fist-sized portion of oatmeal?Is it even a legit serving size?I actually think that this guy suffers from the eating disorder and is trying to hide it behind his bogus eating habits.Plus he was too quick to point out that he is not on the diet...something that people who are struggling with their eating habits are always say...personal experience...of the past thanks god:)
insanitypepper insanitypepper 4 years 40 weeks
I'll echo most of what was said above. Also, I like feeling full.
Spectra Spectra 4 years 40 weeks
After reading all the comments on here, I'll agree with the majority of you...that's simply not enough food. I'm a petite woman and I'm fairly active and I eat probably 2400 calories a day, easily. If this "coach" is a man, that's really scary. My husband is 6'1" and 220 lbs and he maintains on about 3000 calories a day even though he's pretty sedentary. A diet like this one almost borders on a type of eating disorder...this guy seems pretty anal about eating only half of everything. A previous poster mentioned "natures serving sizes" and I tend to agree with that. Apples are about the perfect size for a snack; you don't need to cut one in half.
4 years 40 weeks
Of course one should eat til they are no longer hungry. However, for those of you supporting this type of eating you must not realize that this is nowhere near enough nutrition for a human body to properly function. Your body has essential (reads: NEEDS) nutrients which are required for proper functioning every single day. If it does not get it eventually it will catch up with you in a very unpleasant way (Illness, deficiencies, etc).
vanillabean vanillabean 4 years 40 weeks
I agree that grazing type eating habits have their benefits, but when you're working out of the home, there are limited windows of opprotunity to eat. So when one opens, I take advantage because I don't if/when I will get another one! And dinner has to be substantial, or I would snack, snack, snack until bedtime (not an early bedtime either!)
Wild-Magelet Wild-Magelet 4 years 40 weeks
I'm sorry, but as a person recovering from an eating disorder, I actually find it slightly offensive to see that diet promoted on FitSugar. It's neither enough food nor a particularly balanced amount of nutrients, and looks exactly like the sort of portions I would have restricted myself to in the height of my ED. There is a difference between reasonable sized meals and snacks and eating at least 500 too few calories a day.
4 years 40 weeks
I also feel about 1000000% better when I eat lighter and more often. I am not a fan of the full or even worse overstuffed belly. Good and reasonable advice for maintaining one's natural weight instead of forcing ourselves to eat less or more just eat when we are hungry and stop when we are not. Imagine that :)
chloe-bella chloe-bella 4 years 40 weeks
Yeah, I would probably get rid of the bacon, egg and cheese sandwich (eww! heart attack on a plate!). Minus the disgusting breakfast sandwich, this is about what I eat on a day when I don't work out at all and sit at my desk for 12 hours. On days when I workout, I definitely need more food than this!
tylergrl33 tylergrl33 4 years 40 weeks
You could eat more for less calories. For one, get rid of the bacon, egg, and cheese sandwich and have an egg white omelette w/ spinach. More filling, less calories, less fat.
4 years 40 weeks
I've tried the calorie restriction thing and my body always overrides my mind. I WILL binge eventually. I've learned to eat enough calories to keep my body from thinking it's starving.
runningesq runningesq 4 years 40 weeks
Even if he WAS trying to lose weight this wouldn't be enough food. Again, Fit, please don't promote this. 1000 calories per day is too low for almost EVERYONE.
4 years 40 weeks
i meant is he really not dieting and trying to lose weight?
4 years 40 weeks
yea the amount of food this guy is eating if he's NOT on a diet is absurd. is he really not dieting.
SillyGirl SillyGirl 4 years 40 weeks
I can admit I am a calorie counter - so adding up those calories was a cinch. That was a 1000-1200 calorie day. While there are definite CRON studies about the health benefits of low calorie eating, Calorie Restriction without the Optimal Nutrition, is usually called disordered eating.
Smacks83 Smacks83 4 years 40 weeks
I not going to go into how little amount of food it is (because everyone already mentioned it), but what i will ask is what the heck does he do with all the other half portions of things? Half bananas, half apples...etc will go all gross and brown won't they? Hey, nature made it whole. Don't mess with natural portion control, lol.
darc5204 darc5204 4 years 40 weeks
This is ridiculous. If I considered a tangerine a meal, I would be eating a meal every hour. Even on a full serving of oatmeal with nuts and berries, I'm starving for lunch.
4 years 40 weeks
Two servings of fruit, one serving of veggies and little protein in an entire day - this does not sound like a healthy eating to me. His choices are healthy as there is very little processed foods but there needs to be more fruits, veggies, grains and protein.
4 years 40 weeks
Definitely agree with the others. No way is this enough food for anyone sedentary, let alone active! Unless the portions of egg/cheese/bacon are huge I don't see how this is ove 1,000 calories let alone the 1200 that is considered the bare minimum for women and 1500 for men.
califab califab 4 years 40 weeks
"Now obviously, I'm not on a diet"....um, you had a salad for lunch with basically no protein, and you didn't let yourself consume the whole banana. I think that sounds pretty diet-like. If you were to run this through one of those calorie calculators versus what you burn, there would be a major negative. My body would shut down on this. Not to mention I'd be a total b*tch.
runningesq runningesq 4 years 40 weeks
This is SO little food for an adult male - even one that's inactive. It adds up to what, 1000 calories? Fit, I wish you wouldn't promote this "coach." It's disordered eating at best (and an ED at worst). I'm very active (well, I was -- when I was IM training :P) .. 5'1 and I eat at least triple this.