Dieting Tips - Portion Control

One of the biggest things for me to overcome with dieting (I hate that word) has been PORTION CONTROL. It's no wonder that when you see the nutritional information on many fast-food and restaurant items, you have a heart attack. These days, portions are completely and totally out of control.

One of the things that you learn using the Weight Watchers Flex (Points) Plan is portion control. When spending your precious Points on food, you have to be very careful with amounts. And, before you know it you are pretty correctly "guesstimating" the Points Value for foods just by looking at them.

So, what exactly is Portion Control and why is it important? Well, Portion control is understanding how much a serving size is and how many calories a serving contains. Portion control is important for weight management as the weight is defined by the total calorie intake. Healthy eating, using Aristotle's philosophy, is the desirable middle between two extremes of excess and the other of deficiency (over eating and not eating enough), the "golden mean." Portion control is eating a healthy balance of amount and types, of varied foods.

According to WebMD, Research has shown that Americans often underestimate how many calories they are consuming each day by as much as 25%. Isn't that staggering? The whole problem with the humongous serving sizes we have here in America (you know, so you are absolutely sure you "get your money's worth") is that it has distorted our view of what a "serving" of something should look like.

So, what is a serving size? According to the Mayo Clinic, A serving isn't what you happen to put on your plate. It's a specific amount of food defined by common measurements, such as cups, ounces or pieces. (Click on the Mayo Clinic link above for a neat slideshow on serving sizes).

According to the United States Department of Agriculture (USDA), 1 serving equals:

• 1 slice of whole-grain bread


• 1/2 cup of cooked rice or pasta


• 1/2 cup of mashed potatoes


• 3-4 small crackers


• 1 small pancake or waffle


• 2 medium-sized cookies


• 1/2 cup cooked vegetables


• 1 cup (4 leaves) lettuce


• 1 small baked potato


• 3/4 cup vegetable juice


• 1 medium apple


• 1/2 grapefruit or mango


• 1/2 cup berries


• 1 cup yogurt or milk


• 1 1/2 ounces of cheddar cheese


• 1 chicken breast


• 1 medium pork chop


• 1/4 pound hamburger patty

A good guideline to help you understand portion sizes is to translate the abstract information represented by the serving size into something visual that's easily remembered. So instead of trying to memorize lists of ounces, cups, and tablespoons, simply compare the serving sizes of particular foods to familiar physical objects. For example, a single serving of:

• Vegetables or fruit is about the size of your fist.


• Pasta is about the size of one scoop of ice cream.


• Meat, fish, or poultry is the size of a deck of cards or the size of your palm (minus the fingers).


• Snacks such as pretzels and chips is about the size of a cupped handful.


• Apple is the size of a baseball.


• Potato is the size of a computer mouse.


• Bagel is the size of a hockey puck.


• Pancake is the size of a compact disc.


• Steamed rice is the size of a cupcake wrapper.


• Cheese is the size of a pair of dice or the size of your whole thumb (from the tip to the base).

Did you already know all of that? If you did, that's fantastic!! I did because I know Weight Watchers.

So, you have never watched your portions before, but you want to make a change in your life. How do you start? Here are some tips from the Centers for Disease Control and Prevention (CDC):

Portion control when eating out. Many restaurants serve more food than one person needs at one meal. Take control of the amount of food that ends up on your plate by splitting an entrée with a friend. Or, ask the wait person for a “to-go” box and wrap up half your meal as soon as it’s brought to the table.
Portion control when eating in. To minimize the temptation of second and third helpings when eating at home, serve the food on individual plates, instead of putting the serving dishes on the table. Keeping the excess food out of reach may discourage overeating.
Portion control in front of the TV. When eating or snacking in front of the TV, put the amount that you plan to eat into a bowl or container instead of eating straight from the package. It’s easy to overeat when your attention is focused on something else.
Go ahead, spoil your dinner. We learned as children not to snack before a meal for fear of “spoiling our dinner.” Well, it’s time to forget that old rule. If you feel hungry between meals, eat a healthy snack, like a piece of fruit or small salad, to avoid overeating during your next meal.
Be aware of large packages. For some reason, the larger the package, the more people consume from it without realizing it. To minimize this effect:

• Divide up the contents of one large package into several smaller containers to help avoid over-consumption.


• Don’t eat straight from the package. Instead, serve the food in a small bowl or container.

Out of sight, out of mind. People tend to consume more when they have easy access to food. Make your home a “portion friendly zone.”

• Replace the candy dish with a fruit bowl.


• Store especially tempting foods, like cookies, chips, or ice cream, out of immediate eyesight, like on a high shelf or at the back of the freezer. Move the healthier food to the front at eye level.


• When buying in bulk, store the excess in a place that’s not convenient to get to, such as a high cabinet or at the back of the pantry.

Sounds like a lot of work huh? Well, it is. But being healthy and eating right doesn't have to be work. And it won't be once you've been doing it long enough. Then it will just become the way you live.

Will you EVER be able to "splurge" and eat what you want ever again? OF COURSE!! As long as you don't make it an everyday occurrence (the splurging part) you can pretty much eat what you want.

My mantra? "Everything in moderation."