For some of us, the quality of our diet is lacking. For some of us, it’s the quantity of food we eat that gets us into trouble. The key is to have balance in both areas. You want a lot of color; some protein, carbs, and fats; and appropriate portions in all your meals and snacks.

Here are some tips to help with portion control:

Food Placement

• Keep foods high in sugar and fat out of sight
• Place fresh fruits and vegetables in sight and at eye level

Plate size

• Use smaller plates, bowls, and cups
• Use a smaller serving utensil when dishing out food
• Eat restaurant meals on a different plate than the serving plate
• Portion out a single serving before you begin eating and save the rest for leftovers

Food Storage

• Store leftovers in individually sized containers
• Buy snack foods in single serving sizes or divvy up full-size packages into smaller, individual bags

Pre-Meals

• Eat a light salad or drink a glass of water before eating a meal to give a sense of satiety sooner

Mini Meals

• Maintain blood sugar levels throughout the day by eating healthful small meals

Keep Seconds out of Sight

• Keep pots and dishes away from the table to prevent the urge for second helpings
• It takes about 20 minutes to feel satiated, so wait a few minutes before deciding to go back for another serving

Ordering Out

• Order from the kid’s menu to automatically control portion sizes

Serving Standards

• Learn to ‘eyeball’ standard portion sizes (e.g., 3 oz = deck of cards, 1 cup = tennis ball)

Treat Yourself

• Indulge – allow yourself to eat the not-so-nutritious foods in moderation to help prevent unwanted binges

Plate Portions