Did you know that the reason you are gaining weight or failing to lose weight may be simply a matter of portion sizes? If you have never weighed or measured your food, it is possible that what you think is ½ cup of rice is double or triple that amount. While transforming your diet, put emphasis on learning proper portion sizes.
Identify Normal Portion Sizes
To start with, get familiar with the average portion sizes of different foods. For example, protein like chicken or steak, should be about the size of your palm. This would be approximately 4-5 ounces. You may also want to weigh your proteins in the beginning to become more familiar with how much a serving size is.
For grains, aim for 5-8 ounces, which is around ½ to 1 cup. Fruits you can enjoy up to 2 cups, though it depends on the meal. For vegetables, aim for a slightly higher amount with 2-3 cups of vegetables or greens. Dairy you want to limit to 3 cups a day, not in on sitting.
Look at the Nutritional Label
When you are first getting started and aren’t sure how much to eat, just look at the nutritional label. The recommended portion size will say right there, whether in the amount of servings, tablespoons, cups, ounces, or grams.
You are not always limited to what the nutritional label tells you, but it is a good place to start. Some people have never considered portion sizes before, and really have no idea how much they are supposed to eat. Grab that box of crackers and see how many one serving is. Just stick to that one serving, and see if you are satisfied or still a little hungry.
Balancing Your Plate
Another great way to know your portion sizes is to balance your plates based on the percentage of the plate with certain foods. For example, if you are trying to balance your plate between carbs, protein, and fiber, try to have ½ your plate filled with veggies or salad, ¼ protein and ¼ complex carbs. It is also good to have healthy fats in there, which might be in your protein, a topping for your salad, or in your carbs.
How Big is Your Plate?
If you don’t want to overthink it, just try getting slightly smaller plates. Don’t just use the smallest plate you can find, but at least stop using big dinner plates when you are having a smaller meal or a snack. This keeps your portion sizes a little smaller.
