Controlling Food Portions
Controlling Food Portions
Eating smaller portion sizes and balanced meals that contain a variety of foods are key steps in having a healthy lifestyle . If a portion you eat is larger than the single serving size , you are consuming more calories than what is shown on the food label .
Daily Portion Control Tips
• Use small plates ( 6 "), bowls , glasses and serving utensils to give the appearance of more food .
• Remember to eat protein first , then vegetables , then a carbohydrate choice .
• Use a scale as well as measuring cups and spoons for proper portion control .
• Be sure to include fresh , frozen , or no added salt canned vegetables in every lunch and dinner meal .
• Eat slowly and enjoy your meals . Research has shown that it takes 20 minutes for your stomach to signal that it is full .
• Avoid buying foods in bulk . If you buy large food packages , divide a bargain-size bag into single portion servings .
• If you purchase frozen meals , choose meals with portion control built in .
Sizing Up Portions
Many portions are larger than you think and also larger than the standard portions for the Food Guide Pyramid . Also , the serving sizes on food labels may differ from the serving sizes on the Food Pyramid . Use the following guide to quickly measure single portion sizes .
Proteins Meat - 3 oz . Cottage Cheese- 1 / 2 cup Cheese - 1 oz . Nuts - 1 / 2 oz . Approximately Beans - 1 / 2 cup
Fats 1 tsp margarine / oil 1 TBSP peanut butter
Carbohydrates Fruits : 1 / 2 tennis ball or 1 / 2 cup Dairy : 1 / 2 cup milk , yogurt Grains : 1 / 2 cup cereal
1 / 2 slice bread 1 / 3 cup rice 1 / 3 cup pasta
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