A number of people today have a serious problem with overeating. In fact, studies show that the average American consumes about 23% more calories than they did in the 1970s (4). And it’s not just adults either – children are eating more too. This trend is concerning because it’s one of the major drivers of the obesity epidemic. One of the main reasons why people are eating too much is because of portion sizes. Portions have gradually gotten bigger over the years, and this is influencing people to consume more calories than they need. What could be done about this problem? One solution is portion control. This involves being mindful of the amount of food you’re eating and making sure that you’re not overeating. The portion size guide below can help you control your portions and make sure that you’re not eating too much.
How much you should eat depends on a few factors, including your age, sex, activity level, and calorie needs. But in general, the following numbers roughly apply (2):
Once you know how many calories you need per day, you can start to figure out how much food you should be eating at each meal.
The word portion means how much of a food you’re eating at one time. The term serving size refers to a standard amount of food, such as 1 cup or 1 slice.
The two are often used interchangeably, but there is a difference. A portion is the amount of food you pile on your plate, while a serving is a specific, measured amount of food.
For example, if you go to a restaurant and order a steak, the portion size would be the entire steak, while the recommended serving size of meat would be 3 ounces (85 grams), or about the size of a deck of cards.
Unfortunately, many restaurants serve portions that are much bigger than a single serving. This can make it easy to overeat, even if you’re trying to be mindful of your food intake.
Food labels can also be confusing when it comes to portion sizes. This is because the serving sizes listed on labels are often much smaller than what people typically eat.
For example, a can of soda may have a label that says it contains 2.5 servings, but most people would drink the entire can in one sitting. This means that they’re actually consuming 10 teaspoons (40 grams) of sugar, rather than the 2.5 listed on the label.
The same goes for other foods like chips, cereal, and ice cream. It’s important to be aware of this so you don’t unintentionally overeat.
Now that you know what a portion is and how to calculate how much you should be eating, let’s take a look at some common foods and their recommended portion sizes.
Keep in mind that these are general guidelines. Your specific needs may be different depending on your age, sex, activity level, and calorie needs.
If you need a visual portion size guide, picture a plate that’s divided into four quarters.
3-4 ounces (85-113 grams), or the size of your open palm (1)
Examples:
1/2 – 1 cup (118-237 ml), or the size of your fist (1).
Examples:
1-2 cups (237-473 ml), or the size of your clenched fist (1).
Examples:
1-2 tablespoons (15-30 ml), or the size of your thumb tip (1).
Examples:
1-2 tablespoons (15-30 ml), or the size of your thumb tip (1).
Examples:
The hand portion size guide has several advantages:
Drawbacks of the hand portion size guide include:
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There are a few different ways to practice portion control. One way is to use smaller plates and bowls. This will help to give you the illusion of eating more even though you’re actually consuming less food.
Another way to practice portion control is to be aware of the calorie content of the foods you’re eating. This means reading food labels and being mindful of how many calories you’re taking in.
Finally, it’s also important to make sure that you’re eating regular meals and snacks throughout the day. Skipping meals can lead to overeating later on, so it’s important to eat regularly throughout the day.
Note that portion control doesn’t equal quality control. A small portion of junk food is still junk food. The key is to focus on eating mostly whole, minimally processed foods first, and then worry about portion sizes.
The practice of mindfulness spans cultures and religions. It’s based on the belief that all beings have an innate capacity for wisdom, compassion, and courage.
When you eat mindfully, you savor your food and pay attention to the experience of eating. This means being aware of the taste, texture, smell, and appearance of your food. It also involves being aware of your thoughts, emotions, and physical sensations.
Mindful eating can help you control your portion sizes. This is because you’re more likely to be aware of how much you’re eating and how it makes you feel.
When you’re mindful of your eating, you’re more likely to notice when you’re full. You’re also less likely to eat for emotional reasons, such as stress or boredom.
Mindful eating can also help you make better food choices. This is because you’re more likely to be aware of the nutritional value of your food and how it will affect your body.
There are different ways to eat mindfully. Here are a few tips to get you started:
Mindful eating is a practice that can take time to master. But with patience and effort, it can be a helpful tool for controlling your portion sizes.
Read More: Hourglass Figure Diet: What To Eat For A Smaller Waist
There are other triggers that can lead to overeating. These include:
When you’re stressed, your body releases the hormone cortisol. This can lead to cravings for high-fat and high-sugar foods (3).
If you deprive yourself of food or follow an overly restrictive diet, it can lead to overeating later on. It’s important to eat regular meals and snacks throughout the day to avoid this trigger.
When you’re tired, you may be more likely to make poor food choices or to overeat. It’s important to get enough sleep and to eat foods that give you energy throughout the day.
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Eating can be a way to cope with boredom. When you find yourself snacking out of boredom, try to find other activities to occupy your time.
It can be hard to eat healthy when you’re always on the go. If you have a busy schedule, try to plan ahead and pack healthy snacks and meals with you.
Portion control is a simple yet effective way to reduce the amount of food you’re eating. By being mindful of the portion sizes of the foods you’re consuming, you can make sure that you’re not overeating and help to prevent weight gain.
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