An increase in portion sizes over the past few decades has contributed to America's obesity problem. Controlling portion sizes is a practical way to manage your calorie intake and maintain a healthy weight.
Significance
If you consume fewer calories than your body burns, you will lose weight. If you consume more calories than you burn, your body will store the excess as fat. Excess fat can lead to an increased risk of serious chronic illnesses, such as heart disease and diabetes.
Calorie Recommendations
The average woman burns anywhere from 1800 to 2400 calories per day, while the average man burns anywhere from 2200 to 2800 calories, according to the American Heart Association. Individual calorie needs also depend on a person's age, size, activity level and weight goals.
Portion Recommendations
Single serving portions for common foods include one slice of bread; 1 oz. of cold cereal; 1/2 cup of hot cereal; 1/2 cup of rice, pasta or mashed potatoes; one 3-oz. potato; 1/2 cup of cooked vegetables; 1 cup of raw vegetables; 1 cup of milk; and 3 oz. of lean meat, according to the Cleveland Clinic.
Considerations
In a typical meal, half of your plate should contain fruits and vegetables, a fourth of your plate should contain lean protein, and the last fourth should contain starches such as rice, potatoes or pasta.
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