The Power of Portion Control
If you're making lifestyle changes to be healthier, portion control plays a vital role in helping you achieve your goals. Portion control is the practice of regulating the amount of food consumed during meals to manage calorie intake — thereby promoting a healthy weight. It involves consciously choosing and consuming appropriate amounts of food rather than eating until feeling overly full.
Extra calories and extra portions can lead to weight gain when the calories taken in are not burned during daily activities. Staying in control of portion sizes can help you maintain a healthy weight. Portion control also emphasizes consuming foods from five different food groups: protein, grains, fruits, vegetables and dairy.
What Is an Appropriate Portion?
Follow these food-specific guidelines when portioning out your meals:
- Protein: 3 oz. (about the size of a deck of cards)
- Grains: ½ cup cooked
- Vegetables: ½ cup cooked or raw, 1 cup raw greens
- Fruit: ½ cup, ¼ cup dried
- Nuts/seeds: ¼ cup
- Oils: 1 tsp.
Six Tips to Measure and Control Portion Sizes
- Learn how to read food labels
- Use a smaller plate
- Use measuring cups or spoons to determine portion size
- Eat from a bowl, not straight from the box or bag
- Limit high-calorie, large-sized sweetened coffee drinks and other supersized beverages
- Slow down while you eat
Whether your goal is to lose weight or maintain a healthy weight, making these small, simple changes can make a difference. By properly controlling your food portions, you can enjoy your favorite foods while still making progress toward your health goals.
Learn more about health and wellness benefits.
By Brie Larson, LiveNOW Health and Wellness Coach
