You're more likely to eat the portion you have in front you rather than the recommended portion size for a particular food item, the Centers for Disease Control explain. This might seem like common sense, but controlling food portions is actually a tricky endeavor. Food manufacturers and restaurants have been increasing portions and reshaping the way Americans think about portion sizes for decades. This means you may sit down at a restaurant to enjoy an average-sized plate of spaghetti --- only to discover later that you actually consumed more than five standard servings of pasta. Just as you learned unhealthy portion sizes, you can relearn healthy ones.
Step 1
Consult the U.S. Department of Agriculture's Food Guide Pyramid or work with a nutritionist to learn what constitutes a healthy portion of the foods you most commonly eat. For example, the Food Guide Pyramid lists a half-cup of spaghetti as one serving from the grains group.
Step 2
Purchase a food scale and measuring cups to keep on your kitchen counter. Weigh and measure each ingredient as you prepare your meals. Continue to do so until you memorize the approximate sizes of healthy portions.
Step 3
Purchase smaller bowls and plates so you'll be less able to overload them with hefty portions. Always transfer snacks from their packages to a bowl or plate, then put the package away so you know exactly how much you're eating.
Step 4
Place half of your restaurant portion in a box for another meal, the American Cancer Society recommends, or share your meal with someone else. Order from the children's menu where allowed.
Step 5
Pay attention to what you're eating while you're eating it. Eat at the table, away from distractions like your television or computer, to avoid mindless overeating, the CDC instructs.
Things You'll Need
- Food scale
- Measuring cups
- Smaller dishware than your current versions
References
- National Center for Chronic Disease Prevention and Health Promotion Division of Nutrition and Physical Activity: Portion Size: Then and Now
- American Cancer Society: Controlling Portion Sizes
- U.S. Centers for Disease Control and Prevention: How to Avoid Portion Size Pitfalls to Help Manage Your Weight
- U.S. Department of Agriculture: How Much Are You Eating?
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