6 Tips for Managing Portion Size

Thursday, November 29, 2012

image of different portion sizes

Eating healthy is about enjoying your food while also managing portion size. Most people eat and drink more than their bodies need especially when they are served larger portions. So, choosing smaller portions to begin with is important for maintaining your overall health and well-being.

Here are some tips to help you manage your portion size:

  1. Measure out 1 cup, 1/2 cup, or 1 ounce of some different foods onto the bowls, glasses, cups, and plates you usually use to see what these portion sizes look like on them.

    Remember:

    • 1/2 cup = light bulb

    • 1 cup = baseball

    • 1 oz. or 2 tbsp. = golf ball

    • 3 oz. of chicken or meat = deck of cards

    • 3 oz. fish = checkbook

  2. Eat you meals on a smaller plate. The smaller your plate, the smaller your portion.

  3. Finished your plate but think you’re still hungry? Wait 10 minutes before going back for seconds. You might not want them after all. If you do go back for seconds, aim for the same balance you had with your first serving and start with veggies.

  4. When ordering at a restaurant, ask for a take-home container as soon as your meal comes. Put half of the meal in the take-home container so you’re sure to let your stomach—instead of your eyes—be your guide. Or share the meal with a dining companion. Many restaurants offer a smaller or “appetizer size” of entrees, so when a smaller portion is available, go for it!

  5. Buy or portion out treats and snacks in small, single-serving bags or packages.

  6. Check out the food label for serving size info

Try This!  Small changes like these can make a big difference. Commit to making at least one change to reduce your portion sizes this week.

Together
we are strong enough to quit


Quit Guide

From those of us at Smokefree Women…Congratulations! You are taking the first step towards a healthier, new lifestyle.

Start Today
Woman looking at her cell phone


Quitting Smoking Happens


one craving
at a time.

one monday
at a time.

one decision
at a time.

Smiling woman holding her hand under her chin
Pledge Today

Our Tools

The Smokefree Women Web site includes a variety of interactive tools to help you quit smoking.