Portion Control
This month you are going to learn all about portion control. Knowing your portion sizes, measuring and staying within portion limits are really important in the
planning and preparing your meals. You need to know what a portion size is for each food item you consume and be aware of how much of it you are eating.
You can portion out your food several different ways. Here are a few:
- Buy individually wrapped already portioned items. This will include the nutritional information for each individual portion so you know exactly how much you are eating.
- Measure out with measuring cups, teaspoons, tablespoons, food scales, etc.
before you eat or prepare your meal.
When you are home preparing meals I suggest doing this for at least a week or with new food items you consume so that you can see what a portion/serving size looks like. Once you know what it should look like you can then most likely eyeball when preparing your meals. Once in awhile recheck your portions by measuring out for another week. - Use this hand chart to estimate your portions. Study this hand chart for serving sizes of all the major food groups. You always have your hand with you, therefore, using it to measure out your portions can be very helpful, especially when eating out.
- Portion control containers and tupperware. You can purchase containers, plates, bowls and tupperware that are specifically made in portion controlled sizes perfect for each food group and their corresponding standard serving size measurements.
