Excessive food portions can lead to weight gain even if you eliminate snacks and eat only three meals a day. Since the 1980s, however, portion sizes have been increasing to the point that many people are no longer aware of what a correct portion really is. As a result, it can be surprising to compare your version of portion sizes to guidelines estimating actual serving sizes. Learning to make good portions of food can improve your health and help reduce your waistline.
Step 1
Practice the concept of the “divided plate.” The U.S. Department of Agriculture recommends dividing your plate not only to ensure portion sizes are correct but also to fill your plate with the right nutrients each day. Start by dividing your dinner plate into four sections. Fill one section with a protein food, one section with grains and the final two sections with fruits and/or vegetables. Add an 8 oz. glass of skim milk on the side and you have a plate that includes foods in the correct portions.
Step 2
Read food nutrition labels to get the correct serving size and use the information when portioning out your food. Look for serving size as well as the number of servings the package contains at the top of the nutrition label. Keep reading to get calories per serving and nutritional information for the food.
Step 3
Measure food servings to add exactly the right amount to your plate. Arm yourself with measuring cups, measuring spoons and a food scale to measure foods at home -- especially snack foods -- according to nutrition facts labels before adding them to your plate. This will train your eye to recognize portions based on the labels' serving sizes.
Step 4
Visualize good portions and fill your plate accordingly. In addition to using your hand to measure portion sizes, consider other visual cues. For example, a serving of meat is about the size of a deck of cards, a medium-sized piece of fruit is about the size of a tennis ball, a cup of chopped fruit or vegetables is about the size of a baseball and a medium potato is about the size of your computer mouse.
Tips and Warnings
- Trick yourself into filling your plate with the right size portions by using smaller appetizer size plates rather than large dinner plates.
- Order the smallest size available when you eat out. Super, jumbo and giant size portions can easily be three to four times the size of a good portion of food.
References
- KidsHealth.org; How Much Food Should I Eat; Mary L. Gavin, MD; June 2011
- USDA Center for Nutrition Policy and Promotion; Getting Started with My Plate; June 2011
- U.S. Food and Drug Administration: How to Understand and Use the Nutrition Facts Label
- American Cancer Society: Controlling Portion Sizes; May 2011
- Weight-Control Information Network: Just Enough for You; June 2009
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