Sources at the Mayo Clinic note that portion control can be a critical aspect of weight management. Many grocery stores and restaurants serve food in very large portions that can lead to increased caloric intake if they are consumed without the proper control. Individuals concerned about weight management and portion control should be aware of food labels and healthy portions so they can make decisions to regulate their caloric intake.
Understanding Serving Sizes
Sources at the Mayo Clinic note that individuals must familiarize themselves with healthy serving sizes based on visual appearances. For example, 3 oz., or one portion, of fish is almost the size of a deck of cards, while a serving of dry pasta or cereal is approximately the size of a hockey puck. Dieters can also learn to measure portions by weight or by reading food labels when they are available.
Managing Portions
Portion control often requires some specific behavioral changes. For example, individuals should not eat directly from a box or bag of food, but rather, select the appropriate portion and place it on a plate. In addition, the Mayo Clinic notes that many food distributors now prepare snacks or food items in single-serving packages, and this method can be very useful for individuals wishing to strictly control portions.
Eating Out
According to sources at ABCNews.com, restaurants can be one of the most difficult settings for portion control. Some restaurants serve extremely large portions, and individuals may need to request that an entree be divided in half, taking the remaining portion home for a meal at a later time. It's also helpful to avoid eating from large plates that are served on the table, such as appetizers or bread baskets, as it may be difficult to assess the total caloric intake.
Lifestyle Considerations
Portion control is also linked directly to caloric expenditure, and this is regulated by an individual's activity level. Th Mayo Clinic notes that individuals practicing weight management should also focus on their daily exercise. Exercise should typically last a minimum of 30 minutes a day, and this can be increased as an individual gains stamina.
Expert Insight
Sources at the Mayo Clinic note that portion control in a diet is highly linked to behavioral changes. People may have to learn to serve themselves smaller portions on a plate rather than eating directly from large containers. It's also helpful it food can be served away from the table so that individuals can select the appropriate portion without having the direct opportunity to serve themselves more. Slower food consumption may often lead to lower caloric intake, as chewing and tasting the food over a longer period can leave the diner more satisfied than when he eats quickly.
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