Portion control keeps your food intake for the day within a reasonable amount. Without an understanding of proper food portions, you are more likely to eat two or even three times the serving size in one sitting. The large servings offered at most restaurants complicates the concept of proper portioning even further. Methods like measuring and visualizing proper portion sizes helps you to learn how your plate should look at meals. Over time, the portion sizing becomes easier to do.
Step 1
Measure all portions based on the serving sizes on the packaging. Continue measuring the food you eat until you are able to accurately estimate the proper portion size visually.
Step 2
Compare the food visually to common objects to get an idea of serving size. For example, the recommended 3-ounce serving of meat is the size of a deck of cards, a cup of fruits or vegetables is about the size of a baseball and a medium orange or apple is tennis-ball size. Use these images to serve yourself correct portions.
Step 3
Serve your meals on smaller plates and bowls so the portions appear larger. This helps during the transition from larger to smaller portion sizes because you still feel like you have enough to eat.
Step 4
Leave the leftover food on the counter or stove away from the table. This makes it more difficult to go back for seconds than it would be if the remaining food was in the center of the table where you are able to easily reach it.
Step 5
Wait for 10 to 15 minutes if you feel like you want to go back for seconds. See if the feelings of hunger pass by then, allowing you to avoid eating more food.
Step 6
Order smaller food items when you dine out, such as the smallest single hamburger on the menu or the half order of chicken wings instead of the full order. If your meal comes with large portions, cut the food in half right away so you know when to stop eating.
Step 7
Portion out food from the bag and place the serving into a bowl or other serving container. Avoid eating directly from the package as it is more difficult to track how much you are eating. It is easier to overeat when you aren't setting aside a certain portion from the beginning.
Step 8
Scoop out the amount of spreads and sauces, like butter, jam, mayonnaise or cream cheese, you would normally use on your meals. Divide that amount in half and put one half back in the container. Use only the other half of your usual amount.
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