The increasing prevalence of large portion sizes between 1975 to 2005 and beyond has matched the increasing prevalence of obesity in the United States, according to a 2005 study published in "The Journal of Nutrition." Saying "no" to extra-large or large portions of food can help you lose weight, as the larger portion you consumer, the more calories you eat.
Importance of Portion Control
Eating the right size portions of foods has a direct correlation to the total number of calories you consume for each individual meal and your total caloric intake. Even if you generally eat a well-balanced, nutritionally dense diet, you will not lose weight if you eat too many calories. Small portion sizes can help you control your calories, learn how to portion your favorite foods properly and assist in your weight-loss efforts.
Understanding Portion Size
There can be a difference between the serving size listed on a nutrition panel or in a cookbook, and the portion size you choose to eat. You decide how large a portion you eat, and the food manufacturers decide how much of a particular food constitutes a serving. For example, a serving of cereal may be 3/4 cup. If you measure that amount and eat it, you have eaten one serving and one portion. If you eat 1 1/2 cups, you have eating two manufacturer's servings, but still one portion. Eating the recommended serving size on the package is an easy way to control your portions. If you follow this strategy, one serving will equal one portion, thus helping you track and control your calorie intake.
Measuring Portions
Using the serving size recommendation on the label, measure your food using your measuring cups and spoons and eat that amount. Because you are eating one correctly measured serving at a time, you can use the calorie listing from the nutrition label to track your calories. As you measure your food at home, develop the ability to visually discriminate how much food constitutes a serving. Learn that a medium white or sweet potato should be no larger than a computer mouse, 1/2 cup of frozen yogurt is about the same size as a baseball cut in half, 3 oz. of lean meat is as tall and wide as a deck of playing cards and one small teaspoon of nut butter is no larger than a large grape. Keeping your portions small also restricts the number of calories you consume.
Strategies
Make a chart outlining how many servings and portions of each food group you can have per day, depending on your calorie needs. If you consume 1,600 calories per day you need 3 cups of low-fat, low-calorie dairy products; 2 cups of vegetables; and 1 1/2 cups of fruits, preferably fresh. Eat up to 5 oz. of breads and grains, including cold cereal and oatmeal. Get your 5 oz. of lean protein from poultry, soy products, seafood, some nuts and seeds or lean pork and beef. Limit oils to 22 g per day. When you eat at a restaurant, use your knowledge of serving sizes to select an appropriate portion. Eat larger portions of low-calorie steamed or raw vegetables and fruits and small portions of the meat or pasta dish.
References
- Journal of Nutrition: Portion Sizes and the Obesity Epidemic; Jenny H. Ledikwe, et al.; April 2005
- Mayo Clinic: Counting Calories: Get Back to Weight-Loss Basics
- American Dietetic Association: Serving Size vs. Portion Size: Is There a Difference?
- Vermont Department of Health: Promoting Healthier Weight in Adult Primary Care
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010
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