What are some good ways of controlling portion sizes?


Quick Answer

Some good ways of controlling portion sizes include using visual cues to determine portions and using smaller plates during meals. Another tip for controlling portion sizes is to drink a glass of water before every meal.

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Full Answer

Using common visual cues is a good method for controlling portions. Everyday objects serve as reminders of appropriate portion sizes so you don't have to memorize nutrition charts and diagrams to eat reasonably.

For example, 2 teaspoons of mayonnaise is roughly equivalent to two dice and is a single serving size at around 45 calories. One small apple is one serving and equals the size of a tennis ball. One serving of cooked carrots is 1/2 cup, or about half the size of a baseball. Another example is a 2.5 ounce piece of skinless chicken, which is almost the size of a deck of cards and is one serving of protein.

Drinking 16 ounces of water before meals helps control portion size because it fills the stomach and reduces hunger. This makes it easier to choose reasonable portion sizes, making you less likely to overeat. When the body needs water, it sometimes causes symptoms similar to hunger as a roundabout way of getting water into the body via food. For this reason, a good degree of "hunger" is often eliminated by simply drinking some water.

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