Portion Sizes and Serving Sizes Chart
Are your Eyes Bigger Than your Stomach?
The portion sizes you eat or drink may be larger than you think, especially compared to the amount recommended for a whole day. Keeping tabs on how much you eat and balancing out bigger amounts over time with smaller amounts or more physical activity are just a few small steps to help you manage your portion sizes. Or, try these tips—the choice is yours!
The smaller your plate, the smaller your portion sizes. Eat your meals at home on a smaller plate. Before going back for seconds, wait 10 or 15 minutes. You might not want seconds after all. Dish it out. When you order fast food, picture the food on a plate. Even better, take it home and put it on a plate. If you’re surprised at how full the plate looks, order smaller portion sizes next time. Portion out your snack on a plate, not from the bag, to stay aware of how much you’re eating. When dining out, order an appetizer instead of an entree. If you order an entree, take the leftovers home, refrigerate and enjoy another meal or a snack tomorrow. Buy or portion out treats and snacks in small bags or packages.
For many of us, prepared foods such as pizza, rotisserie chicken, burgers and Chinese food are a way of life. These small steps help deliver good-for-you meals.
Smart Requests and Portion Sizes
- At sandwich shops, ask for leaner cuts and smaller amounts of roast beef, turkey or ham; extra lettuce and tomato; and whole-wheat, oatmeal or rye bread.
- When it’s Chinese night, ask for brown rice, extra vegetables in the entrée or a side of steamed broccoli.
- Try fast food options such as smaller burgers, grilled chicken sandwiches or salads with low-calorie dressings, cups or bags of fresh fruit, low-fat milk, 100% fruit juice and bottled water. Look for low-sodium options.
- Make your pizza a veggie with toppings like mushrooms, peppers and onions. Ask for whole-wheat crust and half the cheese.
Easy At-Home Serving Sizes and Add-Ons
- Serve a side of baby carrots and cherry tomatoes. Or quickly toss a salad made with pre-washed lettuce or spinach.
- Zap veggies in the microwave for a fast and colorful boost to your meal.
- Warm up your meal with ready-to-heat vegetable soup.
- Keep the fruit bowl stocked and within arm’s reach. Or, keep a few cans of peaches, pears or fruit cocktail packed in juice in the refrigerator. Pop one open for a speedy side dish or dessert.
- End your meal with pudding made with fat-free milk—and boost your calcium intake, too.
- Drink low-fat or fat-free milk with your meal.
Now that you are really looking at portion control, you may also want to incorporate a meal replacement. This will help decrease the number of calories you take in while giving your body a balanced nutritious meal. The number one weight-loss and fitness Challenge platform in North America is the Body by Vi Challenge.
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