{"id":45771,"date":"2022-08-21T23:54:57","date_gmt":"2022-08-21T23:54:57","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45771"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"portion-size-guide","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/portion-size-guide\/","title":{"rendered":"Portion Size Guide: Use This To Control How Much You&#8217;re Eating"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/portion-size-guide\/#How_Do_You_Calculate_Portion_Size_Of_Food\" >How Do You Calculate Portion Size Of Food?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/portion-size-guide\/#For_Women\" >For Women<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/portion-size-guide\/#For_Men\" >For Men<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/portion-size-guide\/#What_Are_Correct_Portion_Sizes\" >What Are Correct Portion Sizes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/portion-size-guide\/#Portion_Sizes_For_Common_Foods\" >Portion Sizes For Common Foods<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/portion-size-guide\/#Protein\" >Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/portion-size-guide\/#Complex_Carbohydrates\" >Complex Carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/portion-size-guide\/#Vegetables\" >Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/portion-size-guide\/#Fats_And_Oils\" >Fats And Oils<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/portion-size-guide\/#Sweeteners\" >Sweeteners<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/portion-size-guide\/#Additional_Portion_Control_Tips\" >Additional Portion Control Tips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/portion-size-guide\/#How_Can_Mindful_Eating_Help\" >How Can Mindful Eating Help?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/portion-size-guide\/#How_To_Eat_Mindfully\" >How To Eat Mindfully<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/portion-size-guide\/#Other_Overeating_Triggers_To_Avoid\" >Other Overeating Triggers To Avoid<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/portion-size-guide\/#Stress\" >Stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/portion-size-guide\/#Deprivation\" >Deprivation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/portion-size-guide\/#Fatigue\" >Fatigue<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/portion-size-guide\/#Boredom\" >Boredom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/portion-size-guide\/#Busy_Schedules\" >Busy Schedules<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/portion-size-guide\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/portion-size-guide\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A number of people today have a serious problem with overeating. <\/span><span style=\"font-weight: 400;\">In fact, studies show that the average American consumes about 23% more calories than they did in the 1970s (<\/span><a href=\"https:\/\/www.pewresearch.org\/fact-tank\/2016\/12\/13\/whats-on-your-table-how-americas-diet-has-changed-over-the-decades\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). And it&#8217;s not just adults either &#8211; children are eating more too. This trend is concerning because it&#8217;s one of the major drivers of the obesity epidemic. <\/span><span style=\"font-weight: 400;\">One of the <a href=\"https:\/\/betterme.world\/articles\/endomorph-female-diet\/\">main reasons<\/a> 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. <\/span><span style=\"font-weight: 400;\">What could be done about this problem? One solution is portion control. This involves being mindful of the amount of food you&#8217;re eating and making sure that you&#8217;re not overeating. <\/span><span style=\"font-weight: 400;\">The portion size guide below can help you control your portions and make sure that you&#8217;re not eating too much.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Portion_Size_Guide\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Calculate_Portion_Size_Of_Food\"><\/span><strong>How Do You Calculate Portion Size Of Food?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">How much you should eat depends on a few factors, including your age, sex, activity level, and calorie needs. But in <a href=\"https:\/\/betterme.world\/articles\/1000-calorie-diet-menu-plan-7-days\/\">general<\/a>, the following numbers roughly apply (<\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/how-much-should-i-eat-quantity-and-quality\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"For_Women\"><\/span><strong>For Women<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Not physically active<\/b><span style=\"font-weight: 400;\"> &#8211; 1600 calories\/day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Slightly active <\/b><span style=\"font-weight: 400;\">&#8211; 1800-2000 calories\/day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Active<\/b><span style=\"font-weight: 400;\"> &#8211; 2000-2200 calories\/day<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"For_Men\"><\/span><strong>For Men<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Not physically active<\/b><span style=\"font-weight: 400;\"> &#8211; 2000 &#8211; 2200 calories\/day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Slightly active<\/b><span style=\"font-weight: 400;\"> &#8211; 2200-2400 calories\/day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Active <\/b><span style=\"font-weight: 400;\">&#8211; 2400-2600 calories\/day<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Correct_Portion_Sizes\"><\/span><strong>What Are Correct Portion Sizes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The word portion means how much of a food you&#8217;re eating at one time. The term serving size refers to a standard amount of food, such as 1 cup or 1 slice.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unfortunately, many restaurants serve portions that are much bigger than a single serving. This can make it easy to overeat, even if you&#8217;re trying to be mindful of your food intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Food labels can also be confusing when it comes to <a href=\"https:\/\/betterme.world\/articles\/ramen-diet\/\">portion sizes<\/a>. This is because the serving sizes listed on labels are often much smaller than what people typically eat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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&#8217;re actually consuming 10 teaspoons (40 grams) of sugar, rather than the 2.5 listed on the label.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The same goes for other foods like chips, cereal, and ice cream. It&#8217;s important to be aware of this so you don&#8217;t unintentionally overeat.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/1700-calorie-meal-plan-high-protein\/\">1700 Calorie Meal Plan High Protein Diet For Weight Loss: How Effective Is This Diet For Weight Loss?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Portion_Size_Guide\"><img decoding=\"async\" class=\"aligncenter wp-image-44686 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207643-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207643.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207643-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207643.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207643-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207643.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Portion_Sizes_For_Common_Foods\"><\/span><strong>Portion Sizes For Common Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know what a <a href=\"https:\/\/betterme.world\/articles\/kimchi-diet\/\">portion<\/a> is and how to calculate how much you should be eating, let&#8217;s take a look at some common foods and their recommended portion sizes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep in mind that these are general guidelines. Your specific needs may be different depending on your age, sex, activity level, and calorie needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you need a visual portion size guide, picture a plate that&#8217;s divided into four quarters.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 of the plate (2 quarters) should be filled with fruit or non-starchy vegetables like broccoli, kale, or carrots.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/4 of the plate (1 quarter) should be filled with a lean protein like grilled chicken or fish.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/4 of the plate (1 quarter) should be filled with a complex carbohydrate like brown rice, quinoa, or starchy vegetables.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">The hand portion size guide below can also be helpful in determining how much food you should be eating.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Protein\"><\/span><strong>Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">3-4 ounces (85-113 grams), or the size of your open palm (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 ounces (85 grams) of grilled salmon\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 ounces (113 grams) of chicken breast\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Complex_Carbohydrates\"><\/span><strong>Complex Carbohydrates<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">1\/2 &#8211; 1 cup (118-237 ml), or the size of your fist (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cup (118 ml) of cooked brown rice\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup (237 ml) of cooked quinoa\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Vegetables\"><\/span><strong>Vegetables<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">1-2 cups (237-473 ml), or the size of your clenched fist (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup (237 ml) of steamed broccoli\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups (473 ml) of mixed salad greens<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Portion_Size_Guide\"><img decoding=\"async\" class=\"aligncenter wp-image-44685 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207637-1024x576.png\" alt=\"portion size guide\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207637.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207637-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207637.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207637-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207637.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fats_And_Oils\"><\/span><strong>Fats And Oils<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">1-2 tablespoons (15-30 ml), or the size of your thumb tip (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon (15 ml) of olive oil\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoons (30 ml) of nut butter<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Sweeteners\"><\/span><strong>Sweeteners<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">1-2 tablespoons (15-30 ml), or the size of your thumb tip (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon (15 ml) of honey\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoons (30 ml) of maple syrup<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The hand portion size guide has several advantages:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It&#8217;s easy to use and doesn&#8217;t require any special tools.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It can be used anywhere, whether you&#8217;re at home, work, or a restaurant.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your hand size matches your body size in most cases, so it&#8217;s a good way to gauge how much food you should be eating.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Drawbacks of the hand portion size guide include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It&#8217;s not very accurate for smaller portions, such as 1 ounce (28 grams) of nuts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0It doesn&#8217;t work well for liquid foods, such as soup or milk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Active people or those with larger or smaller than average hands may need to adjust the portions accordingly.<\/span><\/li>\n<\/ul>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Portion_Size_Guide\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Portion_Size_Guide\"><img decoding=\"async\" class=\"aligncenter wp-image-44408 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207614-1024x576.png\" alt=\"portion size guide\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207614.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207614-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207614.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207614-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207614.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Additional_Portion_Control_Tips\"><\/span><strong>Additional Portion Control Tips<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a few different ways to <a href=\"https:\/\/betterme.world\/articles\/men-body-types\/\">practice<\/a> 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&#8217;re actually consuming less food.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another way to practice portion control is to be aware of the calorie content of the foods you&#8217;re eating. This means reading food labels and being mindful of how many calories you&#8217;re taking in.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, it&#8217;s also important to make sure that you&#8217;re eating regular meals and snacks throughout the day. Skipping meals can lead to overeating later on, so it&#8217;s important to eat regularly throughout the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that portion control doesn&#8217;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 <a href=\"https:\/\/betterme.world\/articles\/carnivore-diet\/\">portion sizes<\/a>.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_Mindful_Eating_Help\"><\/span><strong>How Can Mindful Eating Help?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The practice of mindfulness spans cultures and religions. It&#8217;s based on the belief that all beings have an innate capacity for wisdom, compassion, and courage.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mindful eating can help you control your portion sizes. This is because you&#8217;re more likely to be aware of how much you&#8217;re eating and how it makes you feel.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you&#8217;re mindful of your eating, you&#8217;re more likely to notice when you&#8217;re full. You&#8217;re also less likely to eat for emotional reasons, such as stress or boredom.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mindful eating can also help you make better <a href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/\">food choices<\/a>. This is because you&#8217;re more likely to be aware of the nutritional value of your food and how it will affect your body.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Eat_Mindfully\"><\/span><strong>How To Eat Mindfully<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are different ways to <a href=\"https:\/\/betterme.world\/articles\/primal-diet-meal-plan\/\">eat mindfully<\/a>. Here are a few tips to get you started:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Set aside time to eat.<\/b><span style=\"font-weight: 400;\"> Eating mindfully takes time and effort. Make sure you&#8217;re not rushed when you sit down to eat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Turn off distractions.<\/b><span style=\"font-weight: 400;\"> This means no TV, phones, or other electronics. You want to be able to focus on your food and the experience of eating.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pay attention to your food.<\/b><span style=\"font-weight: 400;\"> Look at it, smell it, and taste it. Notice the textures and flavors.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat slowly.<\/b><span style=\"font-weight: 400;\"> Chew each bite thoroughly before swallowing. This will help you savor your food and be more aware of when you&#8217;re full.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid multitasking.<\/b><span style=\"font-weight: 400;\"> Don&#8217;t try to eat and do something else at the same time. This will only lead to overeating.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Listen to your body.<\/b><span style=\"font-weight: 400;\"> Pay attention to your physical hunger cues and stop eating when you&#8217;re full.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid emotional eating.<\/b><span style=\"font-weight: 400;\"> Eating should be about nourishing your body, not numbing your emotions. If you&#8217;re feeling stressed or emotional, find a healthy way to cope, such as exercise or journaling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Respect your food.<\/b><span style=\"font-weight: 400;\"> Show gratitude for the nourishment it&#8217;s providing to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Be mindful of your portions. <\/b><span style=\"font-weight: 400;\">Avoid overeating by only taking the amount of food that you need. Serve yourself smaller portions and take a break before going for seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Enjoy your food.<\/b><span style=\"font-weight: 400;\"> Eating should be a pleasurable experience. savor each bite and appreciate the flavors, textures, and colors of your food.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/hourglass-figure-diet\/\">Hourglass Figure Diet: What To Eat For A Smaller Waist<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Portion_Size_Guide\"><img decoding=\"async\" class=\"aligncenter wp-image-44420 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207605-1024x576.png\" alt=\"portion size guide\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207605.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207605-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207605.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207605-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207605.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Other_Overeating_Triggers_To_Avoid\"><\/span><strong>Other Overeating Triggers To Avoid<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are other triggers that can lead to <a href=\"https:\/\/betterme.world\/articles\/cico-diet\/\">overeating<\/a>. These include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Stress\"><\/span><strong>Stress<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you&#8217;re stressed, your body releases the hormone cortisol. This can lead to cravings for high-fat and high-sugar foods (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4214609\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Deprivation\"><\/span><strong>Deprivation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you deprive yourself of food or follow an overly restrictive diet, it can lead to overeating later on. It&#8217;s important to eat regular meals and snacks throughout the day to avoid this trigger.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fatigue\"><\/span><strong>Fatigue<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you&#8217;re tired, you may be more likely to make poor food choices or to overeat. It&#8217;s important to get enough sleep and to eat foods that give you energy throughout the day.<\/span><\/p>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Portion_Size_Guide\">set this plan in motion<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Boredom\"><\/span><strong>Boredom<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Busy_Schedules\"><\/span><strong>Busy Schedules<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It can be hard to eat healthy when you&#8217;re always on the go. If you have a busy schedule, try to plan ahead and pack healthy snacks and meals with you.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Portion control is a simple yet effective way to reduce the amount of food you&#8217;re <a href=\"https:\/\/betterme.world\/articles\/one-meal-a-day-diet\/\">eating<\/a>. By being mindful of the portion sizes of the foods you&#8217;re consuming, you can make sure that you&#8217;re not overeating and help to prevent weight gain.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Portion_Size_Guide\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Portion_Size_Guide\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>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&#8217;s not just adults either &#8211; children are eating more too. This trend is concerning because it&#8217;s one of the major drivers of [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":45772,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[122,87],"class_list":["post-45771","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Portion Size Guide: Use This To Control How Much You&#039;re Eating - BetterMe<\/title>\n<meta name=\"description\" content=\"Having a \u2605 PORTION SIZE GUIDE \u27a4 can help you control how much you&#039;re eating. Read this to know more about how to do portion control. You&#039;ll also learn more about overeating triggers to avoid.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/portion-size-guide\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Portion Size Guide: Use This To Control How Much You&#039;re Eating\" \/>\n<meta property=\"og:description\" content=\"Having a \u2605 PORTION SIZE GUIDE \u27a4 can help you control how much you&#039;re eating. Read this to know more about how to do portion control. You&#039;ll also learn more about overeating triggers to avoid.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/portion-size-guide\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_218988736.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/portion-size-guide\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/portion-size-guide\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/a12ec0b9dce95c05172d38ef8e5d86c9\"},\"headline\":\"Portion Size Guide: Use This To Control How Much You&#8217;re Eating\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/portion-size-guide\/\"},\"wordCount\":1878,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/portion-size-guide\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_218988736.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A number of people today have a serious problem with overeating. <\/span><span style=\\\"font-weight: 400;\\\">In fact, studies show that the average American consumes about 23% more calories than they did in the 1970s (<\/span><a href=\\\"https:\/\/www.pewresearch.org\/fact-tank\/2016\/12\/13\/whats-on-your-table-how-americas-diet-has-changed-over-the-decades\/\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">). 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. <\/span><span style=\\\"font-weight: 400;\\\">One of the <a href=\\\"https:\/\/betterme.world\/articles\/endomorph-female-diet\/\\\">main reasons<\/a> 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. <\/span><span style=\\\"font-weight: 400;\\\">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. <\/span><span style=\\\"font-weight: 400;\\\">The portion size guide below can help you control your portions and make sure that you're not eating too much.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>How Do You Calculate Portion Size Of Food?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">How much you should eat depends on a few factors, including your age, sex, activity level, and calorie needs. But in <a href=\\\"https:\/\/betterme.world\/articles\/1000-calorie-diet-menu-plan-7-days\/\\\">general<\/a>, the following numbers roughly apply (<\/span><a href=\\\"https:\/\/www.nia.nih.gov\/health\/how-much-should-i-eat-quantity-and-quality\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n<h3><strong>For Women<\/strong><\/h3>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Not physically active<\/b><span style=\\\"font-we ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/portion-size-guide\/\",\"url\":\"https:\/\/betterme.world\/articles\/portion-size-guide\/\",\"name\":\"Portion Size Guide: Use This To Control How Much You're Eating - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/portion-size-guide\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/portion-size-guide\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_218988736.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Having a \u2605 PORTION SIZE GUIDE \u27a4 can help you control how much you're eating. Read this to know more about how to do portion control. 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You'll also learn more about overeating triggers to avoid.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/portion-size-guide\/","og_locale":"en_US","og_type":"article","og_title":"Portion Size Guide: Use This To Control How Much You're Eating","og_description":"Having a \u2605 PORTION SIZE GUIDE \u27a4 can help you control how much you're eating. Read this to know more about how to do portion control. You'll also learn more about overeating triggers to avoid.","og_url":"https:\/\/betterme.world\/articles\/portion-size-guide\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_218988736.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/portion-size-guide\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/portion-size-guide\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/a12ec0b9dce95c05172d38ef8e5d86c9"},"headline":"Portion Size Guide: Use This To Control How Much You&#8217;re Eating","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/portion-size-guide\/"},"wordCount":1878,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/portion-size-guide\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_218988736.jpg","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A number of people today have a serious problem with overeating. <\/span><span style=\"font-weight: 400;\">In fact, studies show that the average American consumes about 23% more calories than they did in the 1970s (<\/span><a href=\"https:\/\/www.pewresearch.org\/fact-tank\/2016\/12\/13\/whats-on-your-table-how-americas-diet-has-changed-over-the-decades\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). 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. <\/span><span style=\"font-weight: 400;\">One of the <a href=\"https:\/\/betterme.world\/articles\/endomorph-female-diet\/\">main reasons<\/a> 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. <\/span><span style=\"font-weight: 400;\">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. <\/span><span style=\"font-weight: 400;\">The portion size guide below can help you control your portions and make sure that you're not eating too much.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>How Do You Calculate Portion Size Of Food?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">How much you should eat depends on a few factors, including your age, sex, activity level, and calorie needs. But in <a href=\"https:\/\/betterme.world\/articles\/1000-calorie-diet-menu-plan-7-days\/\">general<\/a>, the following numbers roughly apply (<\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/how-much-should-i-eat-quantity-and-quality\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\r\n<h3><strong>For Women<\/strong><\/h3>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Not physically active<\/b><span style=\"font-we ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/portion-size-guide\/","url":"https:\/\/betterme.world\/articles\/portion-size-guide\/","name":"Portion Size Guide: Use This To Control How Much You're Eating - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/portion-size-guide\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/portion-size-guide\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_218988736.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Having a \u2605 PORTION SIZE GUIDE \u27a4 can help you control how much you're eating. 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