Portion Control Tips

casie8
casie8 Posts: 17
in Food and Nutrition
I have an issue I think with portion control, my eyes have always been bigger than my stomach, and I almost always finish my plate regardless if I'm full or not. I just would like to know if anyone has any tips you go by when eating, like for example, don't eat more meat than about the size of a deck of cards, and obviously eat more fruits and veggies, but anything helps :smile:

Replies

  • _Zardoz_
    _Zardoz_ Posts: 3,987 Member
    Just weigh everything then you know the portion on your plate is correct according to your calorie allowance
  • nak1a
    nak1a Posts: 69 Member
    I always read the suggested serving sizes. Also, I bought some measuring spoons and cups and always go to them when portioning out my meals.
  • shadowess3
    shadowess3 Posts: 22 Member
    Definitely check the serving size (packages can be deceiving!)

    One thing that I do is small plates and bowls. Having a 1/2 cup serving of ice cream in a soup bowl makes you feel like you're missing out. But put it in a small sauce bowl and it's full to the brim.

    Also if you make a pot of food, dish out a small serving, go to the table (or where ever you eat) eat it, then wait 5-10 minutes and ask yourself "Am I still hungry, or am I not full?" I found this very helpful, especially when I was first trying to get my portions under control. I would eat until I was bursting (full). Once I started to ask myself if I was still hungry (requiring more food because I felt weak, stomach rumbling, etc) then I could decide if a second helping was good or not.

    Good luck!
  • lillith1991
    lillith1991 Posts: 70
    Definitely check the serving size (packages can be deceiving!)

    One thing that I do is small plates and bowls. Having a 1/2 cup serving of ice cream in a soup bowl makes you feel like you're missing out. But put it in a small sauce bowl and it's full to the brim.

    Also if you make a pot of food, dish out a small serving, go to the table (or where ever you eat) eat it, then wait 5-10 minutes and ask yourself "Am I still hungry, or am I not full?" I found this very helpful, especially when I was first trying to get my portions under control. I would eat until I was bursting (full). Once I started to ask myself if I was still hungry (requiring more food because I felt weak, stomach rumbling, etc) then I could decide if a second helping was good or not.

    Good luck!

    This!
  • anne2605
    anne2605 Posts: 482 Member
    Good tips already given above. I too weigh/measure most foods, particular breakfast muesli or other cereal. When I first started to weigh my muesli I was quite surprised how much I used to put in a bowl, which in itself was huge. I weigh the muesli as per recommend serving on the packet. I then add fruit, strawberries, apple pieces, kiwi, banana what ever takes the fancy, which fills the bowl to the rim and I always feel I've eaten a very good breakfast. My breakfast bowl is deep but it's filled mainly with fruit.

    I think weighing everything to begin with is a great lesson in helping to understand portion size and what looks right on a plate. Weighing everything allows you to have the confidence to put food on your plate, even when you're in a situation where you don't have a food weigh scale to hand e.g. on holiday, you can still visualise the portion and there's no panic. I found this out the other week when the battery died on my scale.

    Good luck.
  • danielleburwell97060
    danielleburwell97060 Posts: 257 Member
    I too cannot more highly recommend a food scale. I am so happy since I bought one. I weigh nearly everything I eat now and the most fantastic part is that it takes the guess work out of how much you're eating of items that cook down. You may start out with 6oz of chicken but it cooks down to 4 but without the scale I had no idea how much it would cook down so I just had to guess which I hated. And then, as someone else mentioned, you start to know how much something should be from constant repetition so then when you're at a party or at someone's house for dinner you have a better idea what it is even without your scale :)
  • AprilRN10
    AprilRN10 Posts: 548 Member
    I weigh and measure everything.
  • grimendale
    grimendale Posts: 2,153 Member
    If you're eating out, get a box at the beginning of the meal and put half of it away before you start eating. I'm a lot more likely to leave what's in the box alone than to stop halfway through and box it up. Out of sight, out of mind.
  • DancingDreams1234
    DancingDreams1234 Posts: 165
    Always look at the recommended portion size. I also recommend weighing and measuring food so you know.
  • Velum_cado
    Velum_cado Posts: 1,608 Member
    This is probably my biggest issue as well. The only tip I can give is this: When I'm eating, and I hit the point where I feel satisfied and could stop and not be hungry for a while, I get rid of my plate, immediately. Stand up, take it into the kitchen, and either box up the leftovers, or scrape my plate into the trash (if there's just a tiny amount left). Immediately. If I just set my plate aside, I'll pick it up in 2 minutes and keep eating.
  • dortilolma
    dortilolma Posts: 103 Member
    Great advice here already.
    I'm in the same boat, portion control is a real issue for me, if something is tasty I could just keep eating until I'm sick.
    I'd +1 small plates and bowls.
    I'm terrible for picking at leftovers in the kitchen and have found once I've served myself I have to put leftovers away in a box immediately.
  • Francl27
    Francl27 Posts: 26,371 Member
    I weigh everything and log it in before I eat it.

Categories