Here are ten simple tips to help you learn what a normal portion is and how to keep your portion sizes under control:
1. Read nutrition labels.
The nutrition label on the package will tell you what a portion size is. Be sure to read what the serving size is. If the package says there are two servings per package, and you eat the whole package, you need to double the calories, carbs, fat, etc. on the label.
This makes a big difference, so don't neglect to read the labels!
2. Weigh your food.
Most people are stunned when they measure food portions on a kitchen scale. It’s worth the shock to the system to get an accurate idea of how much a serving size is.
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3. Eat one plate of food.
Second helpings are usually not necessary. Serve yourself a well-balanced plate of food and don’t allow yourself to go back for seconds unless you are truly hungry.
Reducing food portions means eating less. And this will directly contribute to weight loss. Exercise portion control by knowing the recommended serving sizes of foods, keeping food out of sight, downsizing dishes and continuing food portion control while not at home.
Tools to Help you Manage your Portions:
Try: Meal Portion Control tools.
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Meal Measure helps you manage your weight, one portion at a time. It is easy to use and measures your food right on your plate. Meal Measure fits most dinner plates. The cavities of the Meal Measure are labeled vegetable or fruit, starch, and protein. Each Meal measure cavity is one cup at the top with a one-half cup line inside. The protein portion is equal to the size of a deck of cards. Meal Measure follows the USDA My Pyramid serving sizes and is top-rack dishwasher safe.
4. Pause before getting second helpings.
Before going back into the kitchen for more, let yourself sit for a few minutes. Ask yourself if you are really hungry. If you are, eat only one additional serving of one food—don’t reload your plate completely.
5. Keep a food and fitness journal.
The best way to see what you’re eating is to write it down. Seeing your food in black-and-white will tell you if you’re eating too much. First Take control of your weight loss goals, decided that you are going to take the right steps to reaching your weight loss goals. Start by creating a Weight Loss Plan that documents your meals and fitness routine, this is a key tool that will help you to achieve your targeted weight loss. Get a Weight Loss Goal Sheet and Find out Now How you can create your weight loss plan according to your diet and fitness goals.
6. Learn to “eyeball” portions.
Get familiar with what normal portion sizes are so you can eat only that much at restaurants or dinner parties.
7. Ask for a To Go box before you start eating.
Restaurants are notorious for serving overflowing plates of food. Get a To Go box when your meal is served, and immediately put excess food in the box. Once we get eating, it’s nearly impossible to stop. Set yourself up for success by cutting yourself off at the pass.
8. Order a kid’s meal.
Some restaurants will let adults order off the kid’s menu. If that is an option (and the food choices are healthy), take advantage of both the smaller portions (and smaller prices).
9. Share your food.
Split a dessert, appetizer, or even a large entrée with a friend. That will keep both your food portions (and the bill!) right-sized.
10. Don’t let yourself get too hungry.
If we allow ourselves to become famished, we set ourselves up to overeat later. Make sure your meals are substantial and that you are eating at regular intervals.