A Reduction

“Reducing portion size will help people lower their overall calorie intake since studies have shown that people tend to eat what is in front of them.” (Samantha Heller)

Eating the right portion sizes is an essential part of a healthy eating plan for your family. Knowing the right amount for you and your family first takes some understanding of the difference between a portion and a serving.

A portion is how much food you choose to eat whether in a restaurant, from a package, or in your own kitchen which may be more or less than a serving. It’s the amount you put on your plate. A serving is an amount of a food, such as a cup or an ounce, used in providing dietary recommendations. It is the amount of food recommended in certain food groups, like fruits, vegetables, or proteins.

Servings and portions are not always the same. The key to staying healthier is eating sensible portion sizes. Larger portions mean more calories (and those extra calories are tough to burn off). This means knowing what and how much you eat. Try these healthy tips to control portion sizes at home:

Dish it out-You’ll tend to eat more if you eat directly out of a box. Put a handful of crackers on a plate instead of reaching into the box, and put ice cream in a bowl instead of eating it out of the carton.

Drink water before eating-If you drink a big glass of water before you sit down to eat, you’ll feel fuller and won’t be tempted to eat as much.

Keep it simple-Prepare foods that have easy-to-see portions. You can also buy foods in individual portions (make sure you check on the label) to take out some of the guesswork.

Shrink the plates-Having a smaller plate may make it look as though there’s more food on it. It’s a way to trick your brain into thinking you are getting more.

Wait more than a second for seconds-Eat a moderate first serving of food. Then, wait a few minutes before going back for seconds. It takes 20 minutes for your stomach to tell your brain that it’s full. After waiting, you might find that you’re no longer hungry enough for that second helping.

Here are some tips for portion control when eating out:

Get dressing on the side- Ask for sauces and dressings on the side. If you can pour it on to your food yourself, you’ll probably use less than if the restaurant were to do it for you.

Know what you’re getting-Restaurant portions have been steadily growing in recent years. Customers want to get a good value for their money so restaurants serve them more than enough food. Take a good look at when you’re served and compare that to what you know to be a reasonable portion. For example, many restaurants give several servings of pasta as one portion.

Save a half-When you get your meal, visually cut the plate down the middle. Eat one half, and then ask for the rest to go. You’ll control your portion and have a ready-to-go lunch for the next day.

Skip the bread-Take a piece of bread. Then ask the waiter to take the bread basket away so you’re not tempted to keep snacking before your meal arrives.

Measuring cups and spoons are great tools for making sure your portion is the same as the serving size. However, these tools aren't always available when you're getting ready to eat. Another way to estimate your portion is by comparing it to something else.

A baseball (or an average-sized fist)- Measures about 1 cup, and is an appropriate portion size for raw or cooked vegetables, whole fruit or 100% fruit juice.

A deck of cards (or the palm of the hand)- Measures about 3 ounce-equivalents, and is an appropriate portion size for fish, chicken, beef, and other meats.

A postage stamp (or the tip of the pointer finger to the first joint) - Measures about 1 teaspoon, and is an appropriate portion size for oils or other fats.

A tennis ball (or a small, scooped handful) - Measures about ½ cup, and is equal to 1-ounce equivalent for grains, such as pasta, rice and oatmeal.

The size of the thumb- Measures about 1 tablespoon, and is an appropriate portion size for peanut butter or other nut spreads such as almond butter.

Coach Monica Nutrition

“We can make a commitment to promote vegetables and fruits and whole grains on every part of every menu. We can make portion sizes smaller and emphasize quality over quantity. And we can help create a culture - imagine this - where our kids ask for healthy options instead of resisting them.” (Michelle Obama) [i]

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[i] Sources used:

·        “Portion Size vs. Serving Size: Explaining the Difference” by Seattle Sutton’s Healthy Eating

·        “Portion Size vs. Serving Size” by Alliance for a Healthier Generation

·        “Serving Size vs Portion Size Is There a Difference” Reviewed by Sarah Klemm

·        “Serving Size vs. Portion Size” by Vida