Portion Control...All Things in Moderation

Simple portion control tips can help you to maintain your weight.

Eating smaller servings is one way to cut calories, but it's also very challenging!

A practical way to keep track of the servings of food you're eating is to visualize it. 1) The palm of your hand would equal a serving of protein. 2) Two fists would equal a serving of vegetables. 3) A tightened fist would equal a serving of pasta or potatoes.

Here are a few Simple Portion Control Tips

Favorite Foods

You can still eat your favorite foods, but cut the servings in half. Take your time eating, at least 20 minutes to allow your brain to register with your stomach that it’s full.

No Bags

You have to have those potato chips! If you're going to indulge, don't eat from the bag. Instead put a few chips in a dish, put the bag away and enjoy.

Trigger Foods

Buy foods you know you can't resist in small packages or single servings.

Snacking!

When you really want a snack, choose a nice piece of fruit or some veggies with low calorie dip.

Plan Your Menu!

If you can get in the habit of planning your meals, you'll have everything available you need to make them. By doing that, you can stick to your menu and still have portion control.

Eating out?

Ask for half or smaller portions. If that's not available, ask for a doggie bag. Split your food in half, put half in your doggie bag, and enjoy your meal!

Taking Seconds

Choose salads or vegetables for seconds instead of higher-fat, higher-calorie parts of a meal such as desserts or meats.

Cooking Large Batches of Food

When you cook a large batch of food, freeze what you won't use right away. Be proactive by preventing the temptation to use up the leftovers so they don't spoil.

Skipping Meals

Don't skip a meal. Chances are you'll overeat or snack on the wrong foods.

Avoid "Large"

Order a small diet drink to reduce calories instead of a larger drink. Even better, order water with a lemon wedge!

Start Cleaning Up

When you're finished eating, clear the table immediately. If the food is out of your sight, you won't help yourself to "seconds" that you're probably not hungry enough to eat anyway.

The USDA Food Guide Pyramid is a great source to check the portion sizes and ensure you get the daily nutrients you need. You can download it below. You can also download the New Food Guide Pyramid.

Download the USDA Food Guide Pyramid PDF file
You can click on File, Save as, and save it to your hard drive. You can also print it out for reference.

Download the New USDA MyPyramid Food Guide PDF file
You can click on File, Save as, and save it to your hard drive. You can also print it out for reference.

"Achieving A Healthy Lifestyle For Women's Health and Fitness"