Eating Less by Controlling Your Portion Size

Trying to lose weight without reducing your portion sizes is not likely to happen. We have grown larger just as our portion sizes have grown. The more food offered the more we eat. We have super-sized ourselves to the point of being unhealthy, and uncomfortable in our own skins. We need to let go the idea that bigger is better.

Restaurant portions have grown to ridiculous sizes. More and bigger took the place of proper nutrition.

The first step that you must take is to get in touch with what a healthy portion size looks like. Caution: they are probably smaller than you expect.

Basic Guidelines:

1 cup = baseball
½ cup= light bulb
1 oz or 2 Tablespoons = golf ball
1 Tablespoons = poker chip
3 oz chicken or meat = deck of cards
Don't confuse a serving size with a portion. A serving of pasta is one-half cup; a woman who is not very active should eat six servings of grains daily. But a restaurant serving of pasta and bread might equal eight to ten servings. This is far more than needed for an entire day.

Adults daily food consumption according to the USDA food pyramid:

Fats, Oils, & Sweets Use sparingly; 5-7 teaspoons oil
Discretionary calories (sugars, fats, alcohol) range from 195-360 daily depending on total calorie level.
Milk, Yogurt, & Cheese 3 cups
Meat, Poultry, Fish, Beans, Eggs, & Nuts 5-6 1/2 ounces
Vegetables 2 1/2 to 3 cups
Fruits 1 1/2 to 2 Cups
Grains 5-8 ounces
Using the food pyramid as a guide for the total amount of food to be consumed daily and the basic guidelines you will be able to "eyeball" the right amount of each food you eat daily.

Use a smaller plate, it will seem like you have more food.
Do not take second helpings.
Load your plate up with vegetables first; there will be less room for higher calorie foods.
When eating out, take the smallest size available, order off of the kid's menu if possible. If this isn't possible ask for a take out container and put one-half of your dinner in it at the start of the meal. Take the saved food home for another meal.
You will soon get comfortable with the smaller portions and you will see the results of your efforts as the number on the scale gets smaller. Small lifestyle changes make big differences. Add some exercise and it will regulate your appetite. Taking a walk instead of eating when anxious or bored is a fantastic alternative.