Portion control

Portion control

Many people consciously try to practice healthy food habits. You may be one of them. But you may not realize that you are probably eating far too much, even if you are choosing healthy foods. Over-sized food portions have become the norm in much of America. Eating too much is not healthy and contributes to our obesity.

The amount of food that you eat is often two or three times the amount that is actually one serving. For example, how many blueberries would you eat as one serving? Does it surprise you that a good portion is only a half cup? Or that a serving of cereal reaches only halfway up the side of a standard bowl? Even if you follow the serving size on nutrition labels, which most people don’t, you may be eating too much. The serving size on the label does not always match a healthy portion. When you eat over-sized portions you multiply the calories and everything else that you consume.

Large portions are not only at home. Restaurants and fast-food chains serve huge meals. Did you know that the average portion size in a restaurant has doubled over the last fifteen years? Since servings are already so large, you should never super-size anything, even if it is a good value for your money. And feel free to take home half of your meal to eat later. You will be eating more healthy portions and getting two meals out of one!

We are so used to big portions that sometimes it is hard to tell how much is healthy. You can learn what a healthy food portion is by measuring your food before you eat. Try seeing how it looks on a plate so you can estimate next time. Don’t worry. You won’t have to measure your food forever, just until you learn to estimate healthy portions. I can also give you some helpful ways to eyeball good portions. A serving of meat is about the size of a deck of cards. For chicken that means a thigh, or half a breast. A full serving of nuts is only a small handful. Ice cream should be about the size of a tennis ball and mashed potatoes should be the size of your fist. Cheese is four dice, and peanut butter is less than the size of your thumb. Does all of this surprise you? Maybe you should pay more attention to how much you’re eating.

While you transition to smaller portions, try placing your food on smaller plates to trick your mind. Or eat healthy frozen meals because they are pre-measured. You could also start your meal with a light appetizer, such as a fruits or veggies. Foods with soluble fiber, such as apples, citrus fruits, and carrots, are low-calorie but make you feel full. A light broth-based soup will also help you feel satisfied. After these appetizers, you will easily eat less of your main meal.

So remember, pay attention to how much you eat, as well as what you eat. Healthy portions are much smaller than you expect, especially when you eat out. Try to cut down on your portions. You will be healthier. And you may even lose some weight.