Pick the portion that’s best for you!
The 2010 Dietary Guidelines recommend that we reduce portions. Here are some tips to get started.
Are you struggling to maintain your weight? You may want to consider checking your portion control. A portion is different than a serving. A portion is the amount of food you put on your plate. A serving is a specific amount of food defined by common measurements, such as, cups or tablespoons. The National Institute of Health provides an interactive quiz to test your knowledge of portions.
The 2010 Dietary Guidelines recommends that we reduce portions, especially those of high-calorie foods.
Tips that may assist in reducing portions include:
- Use smaller plates, bowls and cups.
- Portion out small amounts of food.
- To feel satisfied with fewer calories, replace large portions of high-calorie foods with lower-calorie foods, like vegetables and fruits.
- When eating out, choose a smaller size option, such as, an appetizer on a small plate. There is convincing evidence that when larger portion sizes are provided, more food is eaten.
- Manage larger portions by sharing or taking home part of your meal. You can also freeze leftovers from large meals and use them at a later time.
- Measure your portions that you are currently eating with measuring cups and spoons.
- Don’t eat directly from containers or bags.
- Be mindful of how much you are eating. Avoid eating in front of the TV or computer.
- Eat slowly. Allow yourself to feel satisfied even if food is left on your plate.
- Fill half of your plate with vegetables.
Setting goals may be helpful. An example goal could be:
- I will measure my whole-grain cereal every morning for the next six of seven days so that I eat one cup of whole grains when I wake up.
- I will use a lunch plate in place of the larger plate to balance my intake of food for all meals eaten at home during the next week.
Reducing portions may take some practice. Maintaining a healthy weight in a healthy range requires being able to pick a portion that is within your nutritional daily needs. Found out more through I Know MI Numbers Classes at MSU Extension.