Understanding Portion Control for Weight Management

Research has shown that people almost always eat more food when offered larger portions. So, portion control is important when you’re trying to lose weight and keep it off. It is no surprise that research proves individuals with larger portions of foods and beverages leads to substantial increases in energy intake.

The effect is seen over weeks through development of obesity.

The challenge then, is to find strategies that effectively manage the effects of portion size. These include using portion-control plates and preportioned foods; both of which add structure to meals and minimize food-taking decisions.

So..What is a portion?

A portion is the amount of food you put on your plate. A serving on the other hand is an exact amount of food.

Fruits

One fruit serving is about the size of a tennis ball. (A small apple equals one serving)

Vegetables

One vegetable serving is about the size of a baseball. (half a cup cooked carrots equals one serving)

Carbohydrates

One carbohydrate serving is about the size of a deck of cards. (Half a cup of whole-grain cooked pasta equals one serving, or think of a whole grain bread slice)

Protein

One protein serving is no bigger than a deck of cards (A piece of cooked skinless chicken equals one serving)

Fats

One fat serving is about the size of a pair of dice (2 teaspoons of regular mayonnaise equals one fat serving)

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