Control your portion sizes with these easy tips

Eating and training go hand in hand. To lose body fat you not only need to train to burn calories, but also take in fewer calories.

Eating right is one thing, but controlling your portions can be quite another. The Dietary Guidelines for Americans 2005 urge Americans to pay special attention to portion sizes, which have increased significantly over the past two decades.


According to the Centers for Disease Control, many people confuse portion size with serving size, which is a standardized unit of measuring foods — for example, a cup or ounce — used in dietary guidance. Portion size is the amount offered to a person in a restaurant, the amount offered in the packaging of prepared foods or the amount a person chooses to put on his or her plate.

For example, bagels or muffins are often sold in sizes that constitute at least two servings, but consumers often eat the whole thing, thinking that they have eaten one serving.

Eating out has skewed our judgment about portion sizes. The number of eating establishments in the United States increased by 75 percent between 1977 and 1991. One study from the CDC shows that the frequency of eating out, particularly at fast-food restaurants, is associated with an increase in energy and fat intake and with a higher body mass index.

You can adjust your idea of proper serving sizes by familiarizing yourself with these easy tips.

• A serving of chicken (3 ounces) is the size of a deck of cards.
• A serving of pasta or dry cereal (1/2 cup) is the size of a hockey puck.
• A serving of fresh fruit (1/2 cup) is the size of a tennis ball.
• A serving of butter (1 teaspoon) is the size of one die.

Test your own perceptions of proper serving sizes by estimating the amount cereal in a bowl and then transferring it into a measuring cup.


Here are a couple of tips that will help you eat the right amount of food.

1. Instead of putting serving dishes on the table, serve dinner from the stove top or counter. It will make you think twice about getting a second serving.

2. Instead of eating snacks out of the box, measure them out in a small bowl to get the proper portion.

3. When you do snack, go for something wrapped in a single serving.

4. When you do eat out, plan to eat only half the meal. You can also ask for a lunch-sized portion, which is usually smaller.

5. When you go to a party, try sampling one bite of a dish to keep your portions small and enjoy a variety of flavors.

6. Slow down while you’re eating to enjoy the flavors and textures of your meal. You’ll also find you know when you’re full sooner.