Portion Control Tips

Controlling the size of the portions you eat can be a great tool to allow you to enjoy all the foods you like and still maintain your goal weight.
Many people have no idea how much they should be serving of each  food or they don't know how much they have eaten.

Quick health tip:

• Always pre-portion your food - never eat out of family-size chip bags, ice-cream carton, ect. - Serve yourself a portion and go eat it away from the kitchen. 
• Buy calorie controlled bags (ex. 100 calorie packs) or if your buy a regular size bag, portion out servings into individual sandwich bags. 

Know your serving sizes: 

Look how serving sizes can make a huge difference in the amount of calories you consume:

Source

Here is a quick reference to what your servings should look like:

When it comes to meat, grains, oil, salad dressing, butter, and cheese you want to stick to these serving sizes.
Fresh fruits, fresh veggies, and cooked veggies without added oil is what you can serve more of.

Print out a copy of this and place on your refrigerator for a quick reference. 

How to set up your plate:

• If you take a standard size plate and make it look like this during lunch and dinner - your servings will be on point. 
• If you are itching for 2nd servings ONLY SERVE FRUIT AND VEGETABLES (boiled, baked, raw, or steamed without added fat) 
• Get more information on Choosemyplate.gov
• For general health 
• choose whole fresh fruit over canned 
• choose whole grains 
• choose low-fat dairy 
• choose protein such as beans, chicken breast, or fish 
• prepare vegetables by boiling, steaming, baking, or grilling, or raw 
• Read more on this topic from my previous post about how to set up your plate and get additional weight loss tips here.

Hope this helps!

xoxo, 

Danielle 

Come back for more health and nutrition news and tips! 

 As always, ask me any question about health, wellness, or weight loss here: daniellehamo@gmail.com

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