Portion Control

Research shows that people unintentionally consume more calories when faced with larger portions. This can mean significant excess calorie intake, especially when eating high-calorie foods. Ask anyone who has achieved long-term weight loss how they did it and they’ll most likely mention portion control. In fact, it can make or break your weight loss efforts.

At Home

• Serve food on individual plates instead of putting the bowls on the table.
• Eat small frequent meals (4 to 6) or have a glass of water or some fruits/vegetables about a half an hour before a meal.
• Be aware of serving sizes on packages. Many individual meals are actually 2 servings or more!
• Use a bowl for your snack instead of just grabbing from a bag or container.
• Divide fruits, vegetables, and other foods into bags so that you easily know how much you’re eating.

Eating Out

• When you are first served your meal, wrap half to take home.
• Order the smaller portion options from the menu (or from the kids menu!).
• Drink water right before you eat your meal.
• Eat slowly! You’ll realize you are full sooner than if you just scarf down your food!
• Don’t ‘super-size’ … EVER!

Jump To …

How to Create a Healthy Eating Plan
How Do Fruits & Veggies Help You Maintain a Healthy Weight?
100-Calorie Snack Comparison Chart

Dietary Guidelines for Americans
Fill Half Your Plate with Fruits & Veggies
Recipes with Lots of Fruits & Veggies
How Many Fruits and Vegetables Do You Need?
What Does a Cup of Fruits & Veggies Look Like?
The Importance of Physical Activity