How can I control the portion sizes of my food?
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Ruth Frechman of Academy of Nutrition and Dietetics answered:Often times, it's not what we eat. It's how much we eat. Not everyone wants to take the time to measure their portions. However, it is easy to estimate portion sizes. My favorite way to estimate carbs is to imagine a baseball. A baseball is equal to about one cup, whether it be rice or pasta. An easy way to estimate protein is to compare your portion with a deck of cards. It doesn't seem like much, but it's plenty.
Helpful? 2 people found this helpfulOften times, it's not what we eat. It's how much we eat. Not everyone wants to take the time to measure their portions. However, it is easy to estimate portion sizes. My favorite way to estimate carbs is to imagine a baseball. A baseball is equal to... More -
Debra Fulghum Bruce PhD answered:The fact that we're eating such huge portions say it all. Here are some ideas to control portion size:
- Serve your meal on salad plates and pack away the large dinner plates
- Store snack foods in tiny sandwich bags so you are sure you’re eating no more than one portion
- When ordering out, share your entrée with your guest
- Ask for a kid’s meal or small size - not the super size portion
- Fill up on fresh green salads, whole fruits with the skin, and colorful vegetables instead of high fat foods, breads, pasta, and desserts
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The fact that we're eating such huge portions say it all. Here are some ideas to control portion size:- Serve your meal on salad plates and pack away the large dinner plates- Store snack foods in tiny sandwich bags so you are sure you’re... More -
Academy of Nutrition and Dietetics answered:A healthy diet approach does not exclude your favorite foods, but encourages moderation and portion control. Here are tips for maintaining appropriate portion sizes:
- Order the regular or child-size portion. Mega-sized servings are probably more than you need. For a lighter meal, order a healthy appetizer in place of a main course.
- Be size-wise about muffins, bagels, croissants and biscuits. A jumbo muffin has more than twice the fat and calories of a regular size.
- Hunger may drive you to eat too much bread before your meal arrives. Hold the bread or chips until your meal is served or not at all.
- Tempted by sweet desserts? Order one dessert with enough forks for everyone at the table to have a bite.
- Split your order. Share an extra large sandwich or main course with a friend or take half home for another meal.
Helpful? 1 person found this helpfulA healthy diet approach does not exclude your favorite foods, but encourages moderation and portion control. Here are tips for maintaining appropriate portion sizes: Order the regular or child-size portion. Mega-sized servings are probably... More -
Keri Gans answered:Here are some tips for controlling portion sizes:
1. Prepare your plate in the kitchen, measuring out correct portions, rather than serve yourself from pots and dishes on the table.
2. Replace oversized or fluffy breads to save calories. Move from a whole bagel to a bialy or English muffin, from a sub, hoagie, or plain roll to sliced bread.
3. Use measuring cups to ensure correct serving size.
4. When you’re comfortable with the measuring cups, start “eyeballing” portions.
5. Never eat out of a box or bag. Remove one portion, then close the bag.
Here are some tips for controlling portion sizes: 1. Prepare your plate in the kitchen, measuring out correct portions, rather than serve yourself from pots and dishes on the table. 2. Replace oversized or fluffy breads to save calories. Move... More -
Dr. Michael T Murray answered:Portion control can take some time to master, but it is a skill that is completely necessary for long-term weight control. If you balance your food selections correctly, you will never have to feel hungry, even when you are losing weight. If you significantly increase your vegetable and fruit intake, and reduce your fat intake to a very modest level, portion control over other foods will be relatively simple. In addition, consuming PolyGlycopleX (PGX) before, during, or after meals is another strategy to bring about satiety while decreasing portion sizes. Five grams of PGX will hold about one liter of water as it passes through the stomach and small intestine. Since most people&aposs stomachs holds about two liters of water, a 5-gram serving of PGX prior to your meal will allow you to cut your portion sizes easily in half and still have the sensation of feeling full.
Portion control can take some time to master, but it is a skill that is completely necessary for long-term weight control. If you balance your food selections correctly, you will never have to feel hungry, even when you are losing weight. If you... More -
Intermountain Healthcare answered:Tips to help you watch your food portion sizes:
- Fill half your plate with vegetables and fruits first. Serve meat or pasta last.
- Keep serving bowls off the table. You will be less tempted to take second helpings.
- Don't snack right out of a bag. Put your food on a plate.
- Eat slowly. Stop eating before you feel full.
- Don't skip breakfast. People who skip breakfast tend to eat more later in the day.
Tips to help you watch your food portion sizes: Fill half your plate with vegetables and fruits first. Serve meat or pasta last. Keep serving bowls off the table. You will be less tempted to take second helpings. Don't snack right out of a... More
