Most people eat and drink more than their bodies need especially when they are served larger portions. So, choosing smaller portions to begin with is important for maintaining your overall health and well-being.
Here are some tips to help you manage your portion size:
1. Measure out 1 cup, 1/2 cup, or 1 ounce of some different foods onto the bowls, glasses, cups, and plates you usually use to see what these portion sizes look like on them.
1/2 cup = light bulb
1 cup = baseball
1 oz. or 2 tbsp. = golf ball
3 oz. of chicken or meat = deck of cards
3 oz. fish = checkbook
2. Eat your meals on a smaller plate. The smaller your plate, the smaller your portion.
3. Finished your plate but think you’re still hungry? Wait 10 minutes before going back for seconds. You might not want them after all. If you do go back for seconds, aim for the same balance you had with your first serving and start with veggies.
4. When ordering at a restaurant, ask for a take-home container as soon as your meal comes. Put half of the meal in the take-home container so you’re sure to let your stomach—instead of your eyes—be your guide. Or share the meal with a dining companion. Many restaurants offer a smaller or “appetizer size” of entrees, so when a smaller portion is available, go for it!
5. Buy or portion out treats and snacks in small, single-serving bags or packages.
6. Check out the food label for serving size info.
Try This: Small changes like these can make a big difference. Commit to making at least one change to reduce your portion sizes this week.