Portion Size | Health & Wellness

Keep Your Portions in Check

portiondinner 300x246 Keep Your Portions in Check A few years ago, I started working hard at losing the extra pounds that had gathered. I would like to say it was just the freshman 15, but in all honesty is was the freshman, sophomore, junior and senior 15 plus more added as I worked at post-college desk jobs. I definitely had my weight loss work cut out for me. Choosing more healthful foods and being active was only half the battle. I also had to retrain myself not to overeat and to serve portions that were more in tune with what my body needed … not what my brain thought it wanted.

Portion control helped me lose 54 pounds of unwanted weight. I’m not alone in that success. Michele Falanga of Chelsea, Massachusetts told Health.com how portion control helped her lose 100 pounds.

Want to take charge of your portions and your waist line? One simple tip is to invest in smaller bowls and plates. In the 1960′s the standard dinner plate was only 9 inches in diameter. Today, plates can be 12 inches in diameter — no wonder our portions have grown along with our hips and backsides!

The National Hear Lung and Blood Institute has a handy serving size card (PDF) that gives your everyday reference for proper portion sizes.

Eat Right: Portion Size Matters

If you’re anything like me you frequently dine out. Of course, you can opt for healthy meals – but that doesn’t necessarily mean that you’re eating healthily. Restaurants tend to over serve, making portion sizes almost double what they should be.

“Depending on your body’s needs, meals should be between 350-500 calories,” says NYC Nutritionist, Dara Godfrey. ”If calories aren’t listed on the menu it’s very important to pay attention to the portion size.”

A piece of protein should be about 3-6 ounces – about the size of two Blackberry phones stacked on top of each other or a deck of cards. Normally the petite fillet on the menu is about 9 ounces, so you can see how portions might be askew. It’s always tempting to over eat — especially on carbs, and especially during dinner time when the bread basket comes out first…but pay attention! You should only have a fist size portion of refined carbs (starchy carbs — like bread, pasta and potatoes) per meal. As far as veggies go, load up! Just make sure they’re grilled or broiled.