Portion Sizes: How Much Is Enough?
Basic Guidelines
The very best way to determine the amount of food in a given serving is to (weigh) it or look at the Nutrition Facts label and measure it out. You will soon be able to “eyeball” the amount of food and know whether you have too much or too little.For example, filling a measuring cup with the portion sized portion of vegetables, rice, etc and then emptying it onto a plate will help you learn what these serving sizes look like. Take note of how much of the plate is covered; this will help you in the future, even if you only do it once. Simply by having and implementing this knowledge, you will have taken an important step in MANAGING your WEIGHT!
Other ways of developing and maintaining proper portion control include:
AT HOME
AT RESTAURANTS
AT THE GROCERY STORE
Other ways of developing and maintaining proper portion control include:
AT HOME
- Use smaller dishes at meals
- Serve food in the appropriate portion amounts and don’t go back for seconds.
- Put away any leftovers in separate, portion-controlled amounts.
- Consider freezing the portions you likely won’t eat for a while.
- Never eat out of the bag or carton.
- Don’t keep platters of food on the table; you are more likely to “pick” at it or have a second serving without even realizing it.
AT RESTAURANTS
- Ask for half or smaller portions.
- Eyeball your appropriate portion, set the rest aside, and ask for a doggie bag right away. Servings at many restaurants are often big enough to provide meals for 2 days.
AT THE GROCERY STORE
- Beware of “mini-snacks,” tiny crackers, cookies, and pretzels. Most people end up eating more than they realize, and the calories (points) add up. Choose foods packaged in individual servings sizes. That can cost too much. If these are not “red light” triggers, to save on cost, you might want to purchase a “bag of the item” and a box of “snack” Zip-Locs and go home and measure them out.