10 Tips for Portion Control


From EverydayHealth.com;

1. Measure accurately. For foods and beverages, use gadgets like a measuring cup, tablespoon, teaspoon, or food scale.

2. Learn how to estimate serving sizes. “‘Ballpark’ food portion sizes by estimating serving sizes in comparison to known objects,” says Rose Clifford, RD, clinical dietitian in the department of pharmacy services at the Washington Hospital Center in Washington, DC. “For example, three ounces of cooked meat, fish, or poultry is about the size of a deck of cards.” Other easy measurements to eyeball include:

  • ½ cup is the size of an ice cream scoop
  • 1 cup is the size of a tennis ball
  • 1 ounce of cheese is the size of a domino

3. Use portion control dishware. Pick out smaller plates, bowls, cups, and glassware in your kitchen and measure what they hold. You might find that a bowl you thought held 8 ounces of soup actually holds 16, meaning you’ve been eating twice what you planned.

4. Dish out your servings separately. Serve food from the stove onto plates rather than family-style at the table, which encourages seconds.

5. Make your own single-serving packs. “Re-portion bulk quantities of favorite foods such as pasta, rice, and cereal into individual portions in zipper bags so that when you’re in the mood for some food you’ll instantly see the number of portions you’re preparing,” says Jennifer Nasser, RD, PhD, assistant professor in the department of biology at Drexel University in Philadelphia.

6. Add the milk before the coffee. When possible, put your (fat-free) milk into the cup before adding the hot beverage to better gauge the amount used.

7. Measure oil carefully. This is especially important because oil (even the healthful kinds like olive and safflower) have so many calories; don’t pour it directly into your cooking pan or over food.

8. Control portions when eating out. Eat half or share the meal with a friend. If eating a salad, ask for dressing on the side. Dip your fork into the dressing and then into the salad.

9. Add vegetables. Eat a cup of low-calorie vegetable soup prior to eating a meal, or add vegetables to casseroles and sandwiches to add volume without a lot of calories.

10. Listen to your hunger cues. Eat when hungry and stop when satisfied or comfortably full. “Try to gauge when you are 80 percent full and stop there,” says Clifford. “There will be more food at the next meal or snack!”

July 14, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Fast Food, Weight Loss Tips. 1 comment.

Portion Control Tips

food scale


Tomorrow is the day I meet with my personal trainer/nutritionist for the first time.  I am excited!

I know he’s going to say my weakness is portion control…so to celebrate getting a trainer, here are some portion control tips!

Also, a question from EverydayHealth.com regarding portion control:

Q: I keep hearing that the key to good dieting is portion control. Do you have any tips on how to put that into action?

A: I sure do! Many times we eat out of boredom, loneliness, or just because the food is in front of us. Until you have developed stronger discipline (and you will, but it takes some time), you might have to outsmart yourself to keep your portion sizes under control. Here are some ways you can do that:Try using a smaller plate. If you use paper, avoid the really large sizes and go for the medium and small plates. This way you’ll be controlling your portions without even realizing it. If you’re using regular plates, take out the salad plates and use them for your main dish.

When you’re cooking, go heavy on the veggies. Vegetables can fill you up — with good stuff — and make you less hungry for that second bowl of carbs or fatty food. This is a calorie-safe method to satisfy your appetite.

Ever notice how full you are after eating something hot? If you begin your meal with soup, you’ll find that you’re a lot less hungry for what follows. Soup is also a fantastic way to get vitamins into your meal — and it can last for a long time in the freezer.

Go easy on the helpings. If you know you’re likely to eat whatever you take, try to limit your first serving. You’ll probably find that once you attune yourself to gauging how hungry you really are, you’ll no longer need a heaping first serving, let alone a second.

September 22, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Interesting Articles, Weight Loss Tips. Leave a comment.

Lose Weight with Portion Control

cupsYour measuring utensils are a good tool in losing weight.  When I began this quest I finally took a look at what a serving a fruit or veggies is.  It’s a 1/2 cup.  That is actually pretty small if you measure it out.  Therefore it’s not so hard for me to get the 7-8 servings a day.  Now I use my measuring cups a lot.  The set of them are actually hanging out in the open ready for me to use.  I also know the correct serving of oatmeal in the morning:  1/2 cup dry, 1 cup wet.  Before I didn’t have as much while now I feel full a lot longer because I’m eating the correct amount.  Here’s a link to Canada’s and the US’s Food guide.

Canada’s Food Guide: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

US: http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=2&tax_subject=256&topic_id=1348







May 25, 2009. Tags: , , , , , , , , , , , , , . Diet. 1 comment.

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