Proper Food Portions & Serving Size - Tips on Portion Control and Healthy Eating

Measurements

The FDA and the American Diabetes Association provide guidelines for the proper portions of foods. Not only is it important to account for the portions consumed from each segment of the food pyramid, but also for the portions of each type of food. Both the FDA and the ADA recommend careful measurements and, if necessary, to purchase proper measuring cups, spoons and a scale for weight in ounces.

Here are some basic examples of healthy portions as outlined by the FDA:

• A serving of pasta should measure 1/3 to ½ cup cooked
• A serving of red meat, poultry or fish should measure 2 to 3 ounces
• A serving of milk or yogurt should be 8 ounces or approximately 1 cup
• A service of natural, unprocessed cheese should be 1 ½ ounces, processed cheese should measure 2 ounces
• A serving of fruit is approximated as 1 medium-sized of any variety and ½ cup when diced
• A serving of grains should be 1 cup cooked or 3/4 cup to 1 cup uncooked

Tips for Controlling Portions

There a few basic tips for measuring and controlling portions at home and when eating out.

• Pay attention to the nutrition labels when planning your meal and when serving portions. The label will carefully detail calorie and fat counts. Measure your own portions accordingly.

• Share meals when eating out, particularly at establishments with extra large individual portions.

• Consistent measurements of portions at home will help you to remember and even eyeball the proper amounts for each meal.

• Create a menu that details types of foods to eat for each meal and what portions to prepare for individual servings.

• Use smaller plates and bowls at home to prevent filling up a plate with larger portions.

• Eat regular meals. For some this may be 6 small meals a day (including snacks), for some this may only be 3 meals a day. Either way, portions can be halved to account for more frequent meals. Do not allow yourself to starve to prevent overeating and larger portions during the next meal.

• When in doubt about portion size, order from a child’s menu. These meals are often smaller, yet just as satisfying.

• If you have to snack, choose healthy, filling alternatives that are properly measured.

• Never eat out of the container (for example, chip bags or ice cream pints). Serve yourself the proper portion and put away the rest.

Other Tips for Healthy Eating

By managing portion sizes and increasing the nutritional value at each meal, you will discover more types of food that you love within the healthy eating standards. Even desserts can be included in healthy menu plan, such as ice cream and mousses, as long as portions are properly measured. Know your weaknesses, particularly of those foods that tend to make you overeat and avoid them, particularly early in your diet plan. Hesitating purchasing them in the store and brining them home, reduces the temptation and frustration. Once you are “weaned” off of the junk foods or less healthy snack foods, the less you will crave them over time.

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