By MaryEllen Zung

Are you a member of the clean plate club? Although your parents may have encouraged you to finish all your food when you were younger, this is rarely healthy. How much we eat is too often dependent on how much we’re served.  The more on our plate, the more we eat – bigger portions can cause people to eat 30% to 50% more than they usually would.

Food and drink portions have increased dramatically since the 1980’s.  Even recipes list larger serving sizes than ever before.  In a 1960s version of the Joy of Cooking, a brownie recipe served 30 – now the exact same recipe serves only 16!

In addition, the allure of a “better value” has sucked us into buying large quantities of huge portions on a regular basis.  The effect on waistlines everywhere has been catastrophic.  Most people encounter oversized portions every day, and food is ubiquitous.

When I work with people in my health coaching programs, I like to encourage intuitive eating and mindfulness, listening to the body’s hunger and satisfaction signals. But given the reality of the world we live in. I believe that understanding the basics of portion sizes is an important first step to healthy eating for the body.

You can find portion sizes for fruits, vegetables, proteins, grains, dairy and fats according to the USDA here.  You may also have heard about using your own hand (palm for 3-4 ounces of protein, tip of finger for teaspoon, fist for a cup of rice, etc.) or common household items (deck of cards, tennis ball) as a way of measuring portions sizes.  These are great visuals when a scale or measuring utensils are not available. Measuring when at home will help you make good guestimates on portion sizes when eating out.

In addition to knowing appropriate portion sizes, try these portion control tips to help you manage your portion sizes.

  • Use smaller containers. Separate leftovers into single serving containers so you’re less tempted to eat a whole big container.
  • When cooking at home, make enough vegetables to fill at least half your plate. This will help control your grain and protein portions.
  • Have a small salad or a glass of water before your meal. It will curb your appetite and give you a sense of satiety.
  • Split an entrée. When eating out, ask a friend to share a single entrée or set aside half the plate to be packaged to-go.
  • Eat slowly and consciously. It takes time for the body’s hunger signals to shut down after eating, so wait 20 minutes before going back for seconds.
  • Buy single serving snacks or portion food into individual bags. You’re less likely to overeat when you decide how much you’re going to eat before starting.
  • Keep seconds out of site. Leave food in the kitchen or package leftovers right away to avoid refill temptations.
  • Have smaller meals throughout the day. This will keep you satisfied and decrease the urge to eat large portions at traditional mealtimes.

Knowing about portion sizes, and using the tips can really help manage your energy intake, and help with weight loss and weight management.  If you have any questions about this, intuitive eating, or mindfulness, please reach out and let me know.

Mary Ellen Zung, BA is a Certified Holistic Health Coach helping her clients with lifestyle change for overall health and wellness. She can be reached at coachmaryellen@outlook.com and through her website www.maryellenzung.com.