Losing weight and living healthy starts with a healthy, sustainable diet. You need to learn how much food (and what types!) your body needs to function at its best. This usually begins with learning portions vs servings, what the difference is, and looking at how you are currently eating.
Serving – This is a standardized, measured amount of food that show the specific calorie and nutrient break downs.
Portion – This is however much food you choose to eat.
Learning what a serving size looks like and being able to easily visualize it when making food will make all the difference in cutting back on extra calories! You can either measure out everything you eat according to the serving size found on the nutrition label, or you can learn this quick ways to visualize your portions.
Here are some easy ways to compare portion sizes to every day items:
- 1 teaspoon of margarine is the size of one dice
- 3 ounces of meat is the size of a deck of cards
- 1 cup of pasta is the size of a baseball
- 1½ ounces of cheese is the size of four stacked dice
- ½ cup of fresh fruit is the size of a tennis ball
You can also use the hand method to quickly choose a portion size…
A couple more things to help you control your portion sizes and calorie intake…
- Don’t eat straight from the package. How easy is it to zone out and just hand to mouth keep that constant stream of chips or other snacks coming? SO easy. Take out your portion before you eat it and put the rest away. Or, when you first buy a large package break it out into single serving sized portions and store them that way for easy snack access.
- When it comes to meals, choose a smaller plate. Dinner plates have become SO big! When you fill your plate you are most likely eating too much. Smaller plates will help you feel like your plate is full without eating all the extra food.