Portions - What Should They Be?

One of the biggest issues we face when it comes to managing our health (and weight) is portion control. Or, one might call it, portion out-of-control. Over time, portion sizes have changed - they got bigger. Much bigger. So we have gotten used to the increased portions and that has become our new normal. We go out to a restaurant, have a multi-course meal, and don’t think twice about the amount of food we are ingesting. One of the first changes you can make toward a healthy lifestyle is to decrease the size of your portions - eat less of what you’re currently eating.

Even foods we think are considered healthy can become unhealthy with the large sizes and add-ons. Healthy foods have calories and macronutrients, too! It all adds up, so don’t think you can eat unlimited quantities. Have you ever gone to a restaurant and instead of ordering a burger with greasy fries you selected a healthy salad? That should be a win for making the healthier choice, right? But what kind of salad was it? Did it come in a huge bowl? A fried tortilla bowl, maybe? Was it loaded with croutons and creamy dressing and all kinds of goodies? If the answers were yes to any of the previous questions, then there is a chance that your salad was just as calorie-laden as the burger and fries, or any other meal you could have chosen.

What should portions be?

Nutrition labels have serving size information on them. That’s a great place to start. But, not everything has a label! And not every serving size listed on the label is necessarily correct. So the following visual guide can help you determine the proper portion sizes for your food. It’s handy to have on your phone to use when you need it!

Portion Control Guide

So you see, the standard portion for chicken breast should be about the size of the palm of your hand. Yet, some restaurants will give you two full-size chicken breasts, each bigger than your entire hand! Knowing what your portions should be will help you to make healthy choices each and every day.

Bue-bye food pyramid! Hello Choose My Plate

The United States Department of Agriculture (USDA) updated the dietary guidelines for 2015-2020. It shows the portions of fruits, vegetables, grains, and protein you should have for your meals. And there’s a Portion Plate (I have one - ordered it from Amazon) to help!

Portion Plate

Daphne’s tips:

• If you go out to eat, ask your server to bring you a box so you can put excess food away before you begin eating

• Recently, restaurants have started putting calorie information on their menus. This can help you make healthy choices when ordering

• If you are eating at home, only put the appropriate portion on your plate and put the rest away (in the fridge far away, not on the table or the counter or the stove where its still easily accessible)

• Use the leftovers for future meals - put them in baggies or containers, already portioned out for another meal

• If you have a food scale at home, use it. If you don’t, think about getting one

• Don’t be afraid to manage your meals when you are in public (whether in a restaurant, at work, or with friends). Be the person that asks for “a little” of something, requests to have half the meal put in a box to take home, says “no” to dessert or any indulgences that don’t fit into your healthy routine for that day… people won’t think you are weird; most likely, they will be impressed. And you never know who you might be inspiring :)