Perfecting the Art of Portion Control
In 1980, this was what a standard size bagel looked like:
3 in. diameter// 150-200 calories
Now take a look 20 years later:
6 in diameter// 300-400 calories
Pretty scary, huh?
I get a lot of questions about what the most important key to weight loss is — portion control always ranks at the top of my list.
It’s no surprise that the ever-increasing size of our foods portions directly correlates with the ever-expanding waistlines of most Americans today. Studies show that when confronted with larger portion sizes, we consume 30% more calories than we would have if given a smaller portion of that same meal.
The problem is, our idea of portion sizes have become distorted by the “super size me” marketing efforts of large restaurant chains and food manufacturers . Believe it or not, the increase in portion size of the bagels shown above, can add up to a 10-20 pound weight gain per year.
But that doesn’t mean all is lost and we have no control over how much we eat. We just need to retrain ourselves to serve correct portion sizes. Here’s the Simply Savor guide to perfecting the art of portion control:
+ + + + +
Here’s what one serving of the following foods are supposed to look like…
along with helpful ways to remember:
Whole-grain bread = 1 slice =SIZE OF AN IPOD NANO
- Chicken breast = 3-4 oz./1 chicken breast =SIZE OF AN IPHONE
-
- Rice, pasta, cereal = 1/2 cup // Mashed potatoes = 1/2 cup // Veggies =1/2 cup =SIZE OF A CUPCAKE FOIL
(minus the actual cupcake, sorry guys) 
- Yogurt/Milk = 1 cup = SIZE OF A FIST
- Cheese = 1.5 oz =SIZE OF 3 DOMINOES
- Peanut Butter = 2 tablespoons = SIZE OF ONE PING PONG BALL
Simply Savor Tips for Portion Control:
Dining Out:
Learn to love leftovers: Ask the waiter to doggy bag half of your meal before it is even served to you
Ask server for smaller portion
Order 2 appetizers or kid sizes for your main meals
Share an entree and/or dessert with a friend
Have your waiter remove your plate once you feel full (if it’s there you’ll keep eating it!)
Dining At Home:
Use smaller plates
Don’t leave food out on the table (you’ll be tempted to keep eating)
Resist going back for seconds if you are feeling full
Immediately pack leftovers in portion-controlled containers for future meals and place in the fridge
Going Shopping:
Buy individually packed servings of those tempting, “can’t have just one” foods that can’t control yourself around (think ice cream+potato chips)
Avoid buying snack foods labeled “fat free” (ie: fat free chocolate chip cookies) Studies show that people eat more of these than when given the real thing because it’s “healthier.” Buy the real thing, and learn to practice self-control by having just 1 or 2 for dessert (just think how much longer they’ll last if you do!)
What are some of your tips for controlling portion sizes??
I always use smaller plates when I can and try to keep this ratio in mind when filling my plate with food: 1/2 veggies, 1/4 meat/protein, 1/4 carb (brown rice, sweet potato, etc.)
Haha that’s one big bagel
Great tips! I think the only portion control I’m ever (pleasantly) surprised by is PB – 2T is quite a bit!
I like small bowls/plates/cups for portion control.
i think PB is a food people ALWAYS have trouble controlling portion sizes (myself included!!) my secret is using a fork so i can go back for multiple dips instead of huge spoonfuls
I love to order appetizers as a meal when out, an app + salad = meal perfection most the time! I have also been known to “throw” my napkin on my plate when I know I am full so I don’t keep picking while we are still talking around the table. This actually works, quite well, cause who wants the be the person digging their napkin outta their dish to eat more
Am I wrong? At home I definitely use smaller plates/bowls… I think this is a really good way to keep your portions in check. Great post!
haha the napkin trip is definitely a good one!
I lost weight by eating on smaller plates and ordering kids melas when eating out. It truely does work, it is sad that we feel the need to super size everything, in America. I used to load my plate and now I’ve conquered that and feel no need too!
i always order off the kids menu at IHOP! 2 pancakes, a veggie omelet and wheat toast is the perfect portion for me (i don’t need 5 eggs, 5 pancakes, hash browns, sausage and eggs from the adult menu) haha
I always put food on a plate or in a bowl to control portion size. If I have crackers or something packaged I can easily just keep eating, even if I am full! The bowl helps control that.
yes i love eating out of BOWLS–they control portions and they’re just more fun
Wow, this information is all startling, to be honest. I also eat from small plates and have kids meals when it’s available.
One thing that can sneak up on you is the endless refills of sugary drinks. I have cut soda out of my diet, but still see my friends drinking a day’s worth of calories from flavored-teas and lemonades. I only get refills of water or unsweetened tea. If I drink any sort of alcoholic beverage, it has to be completely gone before I’ll order another one. The one area where I struggle, though, is wine. I have such a hard time telling a waiter not to refill my glass.
this is a great point, thanks for bringing it up kaytee!
WOW! I definitely try to control my portion size because most people just don’t have a clue anymore! I’ll have a piece of bread and then ask the waiter to take it away so I don’t fill up on it. I eat until content and then pack it up because I LOVE leftovers! And I make sure not to eat anything out of the bad–I always take whatever it is out, put it on my plate and then eat it.
i’m a big leftovers girl too. i like your idea of taking it out of the bag and putting it on the plate–i need to work on this one!
I try to fill half my plate with veggies or salad, and then put a little bit of protein or pasta or rice or whatever on the other. I also like getting kids sized meals when places let met, or I just try to only eat half of what they bring out and have them take my plate away before I can keep nibbling!
Portioned snacking=an art I’ve not yet mastered. The recommended portions of snacks like nuts and pretzels are waaaay smaller than what I usually consume when I go for those goods…
Great tips, Kristen!
-Sarah
Great tips! And I love the items you used for comparisons! I use small plates at home, such a mental thing but it works!
I hear ya with the bagels on steroids! I love the Rudi’s bagels.. they’re the perf. size
oh never tried rudi’s but i’ll keep an eye out next time!
Thanks for this post! Portion control can be tricky! I usually never split entrees at restaurants but this past weekend at the beach I did share with a friend and I found it was the petfect size!! I had just enough to satisfy me. I am going to try to share from now on. Have a great day!!
great post. i often preportion bigger bags of stuff too.
-muffy
ahhh the bagel thing totally freaks me out! I try to use guidance of size based on body parts (similar to what you have above)- size of a fist, fits in the palm of your hand, size of a finger, etc! Easy to judge when you’re out an about!
Great post, lady! It is always nice to get a reminder of what a portion size looks like. I always think a serving of pasta is 1/4 of the box
. (Not really, but I need to remember that a serving is a lot small than I’d like to think).
Have a wonderful day!
yeah pasta is always a tricky one for me! i get so confused about cooked versus uncooked and an overflowing plate of spaghetti is tough to say no to
great visuals! I think having those pictures in the back of my mind always helps.
Balancing my plates at home is easy; it’s going out to eat that makes it hard to judge portions.
Great post! You are so right about how portion sizes have gotten out of control. I remember talking with my mom and how she said how much sugar she used to consume is nothing like it is now! I feel bad for those who get sucked in all the media and advertisements out there, they are just getting mix messages. Though I think through repetition and knowledge people will be able to make smarter decisions. You did a great job in relaying that message. I tell people about using smaller plates too, it is such a great and easy thing to do. I also try to plate my food up and than leave the kitchen and go somewhere else to eat it. That way I am not tempted go back in the kitchen to plate up more food! And of course eating slower does help too!
Great post! Certainly very true. I am very careful with portions at home but sometimes things taste so good when eating out I eat more than I should! I like the idea of getting half packed up right away.
I never knew bagels were that small 20 years ago. It’s pretty much a mini-bagel in today’s standards!
Great tips on the portions! You’re on your way to being a great RD.
I try to start off the day with a solid breakfast and with a fibrous fruit – helps me feel full throughout the day so I can eat in well-sized portions. Not really a portion control trip but an important emphasis on breakfast/fruits nonetheless!
aw thanks sean that means alot to hear that! and a perfectly portioned and balanced breakfast is a great way to start your day off on the right foot!
Wonderful tips! It’s crazy how skewed portion sizes in America have become over the last few decades. I wish they’d shrink all the food back to the way it used to be; it’d be nice to go get a bagle and not have it be the size of my face, you know?!
haha i couldn’t have said it better myself!
Great tips! It is pretty crazy how things have changed. I read an article years ago in Self magazine where they compared photos of American versions of food versus the versions in the country of origin (American croissant vs French croissant, American taco vs Mexican taco, etc). The differences were insane!
wow i’d love to see that article and how the sizes compare!
Portion control is so tough for me. I grew up eating family style in a Chinese household and we shared our food. So, you just kept reaching for more and more…and I always did. Plus, I wasn’t really allowed to leave the table early and was told I HAD to finish EVERYTHING on my plate. UGH!!!
I think a serving size of pasta is what shocks me the most. I can eat about 4 servings in one sitting. The very first time I actually measured one serving, I had to check it three times to make sure I was measuring correctly. I just couldn’t believe my eyes.
I think chewing slowly and also drinking a lot of water during meals is a good way to help in not overeating. I have also heard that taking a deep breath and counting to ten before actually starting your meal is a good way to keep yourself in check and to remind yourself that you need to focus on eating and not everything else that is going on.
ive never seen a slice of bread that small in my entire life.
Great tips, Kristen!
I try to curb my appetite with veggies before I dive into the main course.
this is another great tip, thanks nicole!