Portion Control As Part of Healthy Eating

WHAT IS PORTION CONTROL?

Portion control is an important part of healthy eating. It focuses on eating the right amount of food for your body.

WHY DOES IT MATTER?

Eating the right amount of food for your body will help your body function at its’ best by supporting your energy, strength and mental clarity while also helping prevent future health problems like obesity and diabetes.

HOW CAN WE EAT HEALTHY PORTIONS?

Know what portion is right for your body. The simplest way is to use your hands as a visual guide. Your hands are an effective, portable, and personalized method for portion control, as hand size generally correlates with body size.  Aim for proteins the size of your palm, carbohydrates the size of your fist or cupped hand and fats the size of your thumb. Remember that this is a rough guide, as everyone has different dietary needs.

You can also employ the Plate Method to visually divide your plate. Half of your plate should be non-starchy vegetables, one-quarter should be protein, one-quarter should be starchy carbohydrates or whole grains. 

Reading food labels is always helpful as they have recommended the serving sizes listed. Examples: Cooked pasta or rice: 1/2 cup, Breakfast cereal: 1 cup, Nut butter: 2 tablespoons, Cooked meats and seafood: 3 ounces.

At home you can use smaller plates and bowls- especially with snacks. Eating on larger plates or right from the package often leads to overeating.

When eating out know that restaurants typically serve really large portions. You can share a plate and each order a side, ask for a half portion or ask for a to-go box and save some for later.

Above all, listen to your body. Ultimately, your body's internal signals are the best guide.  Slow down and pay attention- it takes about 20 minutes for your brain to register fullness. Eat when you are hungry, but stop when you are comfortably full, not stuffed. This is the "80% rule”- eating until you are 80% full.