Proper Portion Sizes

A key component to weight change, whether loss or gain, or maintenance is proper portion sizes. 

The USDA has developed MyPlate to use as a guide in eating a balanced diet.  MyPlate is an icon of a plate, divided into 4 food groups, with dairy shown on the side.  The plate is divided into fruits, vegetables, protein, and grains. 

MyPlate is meant to give you a general idea of what your plate should look like.  The size of the plate and exact amounts depend on your activity level, along with several other factors.  See a dietitian to determine how many calories are right for you, whether you want to lose, gain, or maintain your weight. 

The Dietary Guidelines encourage you to enjoy your food, but eat less and to avoid oversized portions.

Figure out what portions you are eating now, using scales or measuring cups.  By using the serving size on food labels, you can determine how many calories are in the amount you are eating.  Often we eat more than one serving.

Restaurant portion sizes are getting bigger and bigger.  Don't finish your plate.  Ask for a to-go box right when you get your meal.  Out of sight, out of mind. 

Keep track of hunger cues.  Eat mindfully.  Eating at the kitchen table makes this much easier than eating while driving or watching tv.  It helps you notice when you are full, and you are less likely to overeat.

Proper portion sizes can make a big difference in weight loss efforts.