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Portion Distortion
Serving sizes are often larger than what is recommended. -
Why Portion Control Matters
Learning what a portion size actually is and eating that amount is tricky. One should know what appropriate portion sizes look like. It is extremely important for diabetics to gauge portion sizes correctly, so they know how many calories and carbohydrates they are taking in and how the food will affect their blood sugar. -
Limit Portions
Limiting portions can help you lose weight. -
Don't Skip Meals
Skipping meals makes you more likely to eat extra-large portions. The best plan is to eat three well-designed meals and one snack a day. One should not get up in the middle of the night to eat. Eat your meals during the day and early evening. -
Measure and Weigh Food
If you are a poor judge of portion sizes, get out your measuring cups. Use them until you are a better judge of serving sizes and appropriate portions. -
Know Your "Rules of Thumb" for Portion Sizes
Visualize what a portion size looks like, such as 3 ounces of meat is equivalent to a deck of cards. -
Know How to Read Food Labels
Serving sizes per container are listed on the label. Often times there are more than one serving in a package. If you are eating a whole bag of chips or cookies, you probably are eating more than one serving and could be doubling your calories, fat and carbohydrates. One should definitely know how much you are consuming. -
Use Portion-Control Plates
Use portion control plates to help you measure your food intake. If you do not want to purchase special plates, use small, colored plates. Research claims colors influence your appetite. Check out the studies to find out what color increases appetite and what color decreases appetite. -
Develop Good "Eating Out" Habits
It's important to fill up on green veggies, like salad. When ordering ask for dressing to be on the side and limit the amount you use. Once your entree arrives, ask for a take-out container and pack half of the entree to go. -
Plan Your Weekly Meals
Planning your meals help you control your food choices, your portion sizes and saves you money.
