Portion Size Tips

Get to know what is the correct serving size is will greatly help you to reduce the amount of food that you eat. Knowing proper portion sizes will help you to know when you have taken enough. Knowing when you have taken enough will help you to lose the weight and to keep the weight off. Remember, the key to portion control is to know what is the correct size for you and being able to recognize it.

• Measure out 8 ounces of liquid and put it in your different glasses. This way, you will know how much you are drinking.
• Read food labels. Check how many servings are in a package. Compare the label
  serving to the amount you eat.
• Measure out one cup of your cereal and put into the bowl that you use for breakfast cereal. Look at it and remember what it look like.
• Put proper serving sizes on your plate of different foods. This will help you know how much to place on your plate.
• Measure out 1/2 cup of ice cream put it in to your bowl that you use for ice cream. Look at it and remember what it look like.
• Split a deli sandwich with a friend or family member. Additionally, you could take half home for a meal later.
• When there is a choice, opt for a small instead of a super-size portion.
• Have dressings or sauces served on the side so you control the amount you use.
• When getting a dessert, ask/take a half serving.
• When eating out, ask about portion sizes. For large entrees, share with someone or have half packed to go and eat it for lunch/dinner the next day.
• When eating out, if the entrees are too large, order an appertizer or two instead.
• At a buffet, look ahead in line to see what low fat, low calorie foods are available. Fill up on low-fat foods and take only small servings of high fat/calorie foods. Eating foods that are high in bulk and low in calorie will fill you up and prevent you from over eating.
• At parties, focus on activities rather than eating. Sit away from the area where the food is being served. This will help you control how much you eat.
• If you do eat too much food at a social event, don’t feel guilty. Just eat lightly the next day and get back on track.