Portion Control

Portion Control

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  • 2 Answers
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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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    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 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.
     
  • 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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    A , Internal Medicine, answered
    Does the size of our plates influence how much we eat?
    Over the years, meal portions have gotten larger, says Robin Miller, MD. This does influence how much we eat. Watch Miller as she shares a technique for keeping our meal sizes small.
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    A , Nutrition & Dietetics, answered
    Lisa Lillien - Why is portion size important when trying to lose weight?
    Portion size is important because you need to watch your calorie intake when you are dieting, but there are ways to supersize and expand your meals by making smart food swaps. Watch "Hungry Girl" author Lisa Lillien explain this diet strategy.
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  • 11 Answers
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    A , Nutrition & Dietetics, answered
    A good way to estimate portion sizes is to have visual references that represent an appropriate portion size. For example, the size of your palm (without your fingers) is the close to the proper portion of meat. The size of your fist is the approximate portion size for most carbohydrates (potato, rice, cereal). The size of your thumb is equal to an appropriate amount of fat (dressing, oil, butter). Another good technique is to use a scale at home until you become familiar with what an appropriate serving looks like for you. Eventually, you will be able to “eye-ball” the right amount.
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    A , Neurology, answered
    An easy way to limit portions is to use smaller dishes and bowls. Try using dessert bowls for your breakfast cereal and dessert plates for your regular meal plates. Your dish will look fuller, so you won't feel like you're skimping on meals.

    Also, limit the size of your snacks. Don't eat your snacks right out of a large bag. Even most smaller snack bags contain more than one serving. Use the small "fun-size" snack bags offered for Halloween trick-or-treaters or get some resealable plastic snack size bags and make your own snack sizes for your favorite treats.
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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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  • 1 Answer
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    A , Psychology, answered
    Dr. Jennifer Hartstein - What are the health benefits of sharing my food with others?
    Sharing your foods with others has many benefits; not only do you eat less, but you are able to share quality time with others. In this video, psychologist Jennifer Hartstein, PsyD, explains the healthy benefits of sharing your food with others.