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Portion Control and Weight Loss

What Is a Serving Size? continued...

Other ways of developing and maintaining proper portion control include:

At home

  • Use smaller dishes at meals.
  • Serve food in the appropriate portion amounts and don't go back for seconds.
  • Put away any leftovers in separate, portion-controlled amounts. Consider freezing the portions you likely won't eat for a while.
  • Never eat out of the bag or carton.
  • Don't keep platters of food on the table; you are more likely to "pick" at it or have a second serving without even realizing it.

At restaurants

  • Ask for half or smaller portions.
  • Eyeball your appropriate portion, set the rest aside, and ask for a doggie bag right away. Servings at many restaurants are often big enough to provide meals for two days.
  • If you have dessert, share.

At the supermarket

  • Beware of "mini-snacks" -- tiny crackers, cookies, and pretzels. Most people end up eating more than they realize, and the calories add up.
  • Choose foods packaged in individual serving sizes.
  • If you're the type who eats ice cream out of the carton, pick up ice cream sandwiches or other individual size servings.

 

 

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WebMD Medical Reference

Reviewed by Melinda Ratini, DO, MS on July 21, 2014

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