Understanding Portion Sizes

Watching Food Portions at Home

While it may seem overwhelming at first to measure everything out, it's not something that you will have to do forever. Once you start to realize how much a portion size is for the number of servings and calories, you will start to recognize how much is too much. Some tips for watching your food portions at home include:
 
  • Avoid eating in front of the television or while you are doing something where you may not realize how much you are eating
     
  • Before just eating out of a bag or box of food, take out the portion size you want and eat it out of a bowl or plate
     
  • Eat slowly to allow time for your brain to register when you are full
     
  • If you are cooking large quantities of food, try to set aside some to freeze
     
  • Rather than eating a little extra of your higher-fat, higher-calorie foods, reach for those second helpings of vegetables, fruits, or salads
     
  • Try to eat at regular scheduled times, as skipping meals may lead to eating a larger portion the next time you eat
     
  • If you want a snack, try to pick fruit or single-serving, prepackaged items that are low-calorie foods.
 
Just because you are watching your portion sizes, it doesn't mean you can't buy in bulk to save some money. If you buy meats in bulk, for example, you can divide the portions up and freeze them for later use.
 

Wrapping It Up

If you are trying to lose some weight or want to maintain your current weight, it takes more than just picking the right foods. If you have a large plate full of food in front of you, you are likely to overeat. This is when knowing your food portions comes in handy. Specifically, knowing how many servings you eat and how many calories you consume are crucial factors that play into keeping that waistline trim.
 
Some things that can help you keep those portions small include keeping a food diary, limiting the amount of times you eat out, and avoiding the value meals. With some time and practice at becoming aware of your food portions, you will become familiar with how much is too much. Choosing healthy foods and keeping the portions in check will help you obtain and keep that weight you are after.
 
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