When searching for healthy eating and weight loss tips, one phrase is at the forefront, "portion control". In its most simple terms, controlling your portions means eating the appropriate amount of food (calories) in one sitting. The right amount will be different for everyone and depend on a whole set of factors. Whether you have a couple pounds to lose or you're just looking to be healthier, it's a good idea to know what a proper portion looks like.
A portion is different from serving size. A serving size is a measure food, usually whats found on a nutrition label, and a portion size is what you actually consume. For example if a serving size of granola is listed as a quarter cup, but you serve yourself a half a cup, then your portion size was 2 servings. Often, the proper portion size is a recommended serving size but that isn't always true.
Portion control is an important part of any weight loss plan.
If your goal is losing weight then knowing the nutrient content of one serving and then controlling your portions is the most effective way to monitor calorie intake. It is important to note that counting calories to lose weight in general is not for everyone. There are many other factors of the equation like sleep habits, stress levels, and genetics that can effect weight loss, which makes it more than just about counting calories. If have had disordered eating in the past, then speaking with a health care professional is recommended before changing your eating habits.
The goal is to ultimately eat a reasonably sized meal that fills you up and is nutritionally diverse and balanced. You want to make sure your plate is diverse and includes lots of color and foods from each macronutrient category.
There are a lot of different tips out there to signify what a proper portion size are, but we all aren't carrying around things like decks of cards to measure our protein. Below is an infographic that teaches us how to roughly measure a proper portion size with things we are carrying around, like our hands!!!
Now that you've got a handy guide, there's no stopping you from beginning to achieve your goals, and as always if you need any extra help, specific guidance, or you want to learn more about nutrition and exercise just drop me a line and I'd love to help
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