Portion Control

Portion Control

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    A Nutrition & Dietetics, answered on behalf of
    Serving size tells you the recommended size for one serving. Serving sizes are listed in common household measures (such as cups, ounces, or tablespoons) and in grams; the sizes are standardized to make it easier for you to compare similar foods. The serving size for the macaroni and cheese is one cup or 228 grams.

    Servings per container shows how many recommended servings are in the entire package. If your child ate the entire package of macaroni and cheese, he or she would eat two servings (two cups).
  • 1 Answer
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    A , Family Medicine, answered
    Studies have shown that portion control diets result in significant weight loss that is maintained over five years for fewer than three people out of 100. These diets are doomed to fail because they do not satisfy our biological need for nutrients, and we continue to crave more calories than we actually require. In addition, these diets reinforce the low-nutrient eating that we now know causes most medical problems in modern countries. They are founded on weak science and perpetuate nutritional myths. To become healthy, disease-proof, and permanently thin, you can't escape the necessity of eating large amounts of nutrient-rich, healthy food.
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    If you want to lose weight, cutting calories is a good place to start. This does not mean you have to stop eating your favorite foods. It does mean eating less. "Portion control" means the following:
    • See how much you eat
    • Decide how much to eat
    • Cut back on portion size
  • 15 Answers
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    A , Nutrition & Dietetics, answered

    Okinawans have a wonderful saying: Hari Hachi Bu. Which means eat only until you are 80% full. They also eat a mostly plant-based diet, which includes plenty of vegetables, whole grains, beans, legumes and fish. 

    Why eat like the Okinawans? Heart disease, stroke and rates of cancer are much lower in Okinawa compared to the US. 

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    A , Cardiology (Cardiovascular Disease), answered
    In general, the goal is to eliminate all distracting aspects from your eating environment. Studies show that eating while watching TV and eating with other people can both make you consume considerably more food than eating on your own, mainly because when you’re distracted you aren’t focusing on the food you're putting into your mouth and the signals your body is sending you. Moreover, studies have found that both lights that are too bright and too dim can make you consume more food. Finally, studies have shown that the size of the dishes you eat out of greatly affects your perception of how much you're eating. Opt for dishes that are small -- they’ll look fuller with less food, and you’ll trick your brain (and your stomach) into thinking you ate more food.
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  • 6 Answers
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    Portion control is not always the only answer to weight-loss. If you eat small portions of unhealthy, calorie loaded foods you are still not on the right path to weight-loss. Every weight-loss case is different. Sometimes just giving up the sugary beverages can kick off the weight-loss.

    Designing a customized diet plan requires looking at what you eat before and detect the wrong foods in your diet and then start to make changes one at a time.

    Portion control and food logging is an awesome tool to educate yourself about nutrition science. If you are already eating healthy, wholesome foods but you don't see any weight-loss, portion control and food logging may be your only answer.

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  • 4 Answers
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    A Nutrition & Dietetics, answered on behalf of
    How do I know what the right portion size is for me?
    To keep control of your portions, begin with measuring cups and spoons. In this video, Crystal Robertson, a registered dietitian at Riverside Community Hospital, describes some shortcuts once you get used to measuring.
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    A answered
    When it comes to nuts and some other dry foods, we have quite a few different tools to measure a one-ounce serving. This includes a small baby food jar, a shot glass, a 3x3-inch sticky note, a one-quarter-cup measuring device, and a small spice jar.
     
  • 4 Answers
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    A proper portion is the recommended healthy amount of a food. In order to be sure you are eating the proper portion size you must become a label reader and measurer. A portion size may vary from 8 oz. or 1 cup of cereal, to 3 crackers. Each person needs a specific amount of calories in order for their body to function. That number is different for each one of us. Eating the proper portion size will help you achieve and maintain a healthy body weight. Most foods and beverages are packaged in two serving containers, so even if you are making a healthier choice if you do not read the label you are eating twice as many calories as you planned. 
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    A , Nutrition & Dietetics, answered

    Remember moderation, always. Here are 5 tips:

    1. Never "Supersize" any meal when eating out or at home.

    2. Keep in mind that 3 oz of meat is about the same size as a deck of cards. 1/2 cup of fruit, vegetable, pasta, rice or dessert equals the size of a tennis ball. 1 oz of cheese is equivalent to 4 dice.

    3. Fill 1/2 your plate with fruits and vegetables; 1/4 with meat and 1/4 with starch.

    4. Avoid eating from the "bag" because you will overeat-instead, read the label, find out what the portion size is and portion it out. Put the bag back in the cupboard before eating the item.

    5. Don't eat when you are not hungry. If you are bored, call a friend or go for a walk instead of binging.

     

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