Portion control is so hard. If you don’t have a food scale to weigh all the food you eat all day, you are likely eating more than the recommended portion. Portion control matters!
We have compiled to some quick tips to help you control your portions while you’re out and about.
Pay attention to food labels and serving size. Nutrition labels say how many servings are in the package, if the serving size is 2, then the calories listed should be multiplied by two if you ate the whole package. In the following picture, the serving size is 2 cookies. So if you ate four cookies, twice the serving size, you would have eaten 280 calories and 14 grams of fat.
3oz of lean meat – chicken, beef, or fish is about the size of a deck of cards. While you’re eating at a friend’s house or at a restaurant, try to grab a conservative amount of protein. Load your plate with the vegetables first, meat and pasta last.
When eating out, ask for a to-go box when the meal is served. When you get your meal, package half up for lunch tomorrow. Restaurants are masters at mega-portions. Each meal is generally enough for two (and sometimes 3!) meals. Be mindful.
Pre-pack your snacks. If you’re eating pretzels while you’re out, pre-package them in the serving size that you feel comfortable eating. 100 calorie portions are probably the most popular. Pre-package trail mix, nuts, grapes, or dark chocolate while you’re going to be out.
Don’t mindlessly eat. Avoid eating while you’re driving, watching TV, talking on the phone, or sitting at your desk. This will set you up for eating more than you intended.
Remember, that not all foods have to be so carefully watched. Serve healthy foods family-style at dinner. Salads and vegetables should be placed in the center of the table, people are generally too lazy to get up to get more food. Leave the starches and proteins on the counter and vegetables on the table. Your family will eat what’s in front of them.