How Much Is Too Much? Your Guide To Portions

When it comes to weight loss and a healthy lifestyle, its often not what you are eating but how much you are eating that counts. Here are 8 tips that will help you stay in control of your portions!

portion control tips for online nutrition coaching for weight loss
 
 

1 - Use your hand! Your hand can give you a little insight into how much of each macronutrient (aka fat, protein and carbs) that you should be eating.

Women: Protein = 1 palm sized amount, carbs = 1 scooped handful and fats = 1 thumbs worth.

Men: Protein = 2 palm sized amounts, carbs = 1 scooped handful and fats = 2 thumbs worth.

 

2 - Use My Plate as a guide! The US government came up with this graphic below, which can be a helpful tool in deciding the proportions of what you eat. The biggest take away is that half of the plate is veggies/fruit!

 
 
 

3 - Portion out packaged foods...and put the package away! While that big bag of almonds might have made economic sense to buy, be careful that you don't get sucked into the trap of eating more than you need. Take out the 10-14 almond serving and put the bag away!

 

4 - Eat dinner already plated up, not family style! By already plating your dinner you can use your hand and my plate guidelines to serve yourself a well rounded, well proportioned meal. When we eat family style, it makes it too easy to add an extra scoop of something to our plate, even if we aren't hungry!

 

5 - Sit at a table when eating. This might seem a little mundane but sometimes when we are eating on the go or while we are multitasking we can over eat. By sitting at a table (with our pre portioned meal/snack) we can make sure we are eating the right amount.

 

6 - Avoid watching TV when eating. Take away any distractions you may have and be mindful while you are eating. This means, pay attention to each bite, enjoy it and be aware of how delicious/satisfying it is. Mindless eating is an easy way to over eat. When we are distracted we don't fully appreciate what we are eating and so we eat more to try to satisfy ourselves. Take away distraction and focus on how good your food is!

 

7 - Ask for a to go box when eating out. Do this right at the start when you order your meal. When your food arrives, portion out what you need and put anything thats left in the to go box for another time. Don't try to rely on self control when you have a big plate of delicious food in front of you.

 

8 - Pay attention to food labels. What you think might be a serving, could actually be 2-3 servings or more. Although food labels can be skewed, they can give you a sense of how much you should be eating!

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