Portion Control Made Simple: A Guide to Smarter Eating
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Portion sizes have grown dramatically in recent decades, making it all too easy to eat more than your body needs. By learning practical portion control strategies, you can improve your overall health, boost energy levels, and avoid unwanted weight gain without feeling deprived. Paige Schaefer, MS, RDN, LD, Clinical Registered Dietitian at Daviess Community Hospital (DCH), offers simple tips to help you find the right balance between satisfying meals and nutritional needs.
Why Portion Control Matters
Many people do not realize that their usual serving sizes are much larger than they require. Practicing portion control can help prevent overeating, support digestion, and maintain steady energy levels throughout the day. It also helps reduce food waste and can lead to cost savings in the long run.
Simple Strategies to Control Portions
Portion control does not mean strict restriction. Instead, it is about giving your body just the right amount of fuel. Consider these easy ways to reduce portions without feeling deprived:
- Use smaller plates and bowls to trick your mind into seeing a fuller plate
- Fill half your plate with vegetables for nutrient density while limiting higher-calorie foods
- Slow down and listen to hunger cues so you know when you have had enough
- Pre-portion snacks instead of eating directly from large packages
- Start with smaller portions and go back for more only if you are genuinely still hungry
Portion Size vs. Serving Size
A common source of confusion is mixing up portion sizes with serving sizes. A serving size is the measured amount listed on a nutrition label, such as one slice of bread or one cup of pasta, while a portion is the amount you actually choose to eat. In many cases, restaurant servings can be multiple times the recommended serving size, making it easy to overindulge.
Visual Portion Guides
Using visual references can help you estimate portion sizes, especially when measuring tools are not available:
- Protein (such as chicken, fish, or tofu) is about the size of your palm
- Grains (like rice, pasta, bread) match the size of your fist
- Fats (butter, peanut butter, oil) should be about the size of your thumb
- Cheese is roughly the size of two dice
- Vegetables often fill two fists
- Nuts or seeds fit into one small handful
Eating Out Without Overeating
Dining out can be challenging for portion control. Many restaurants serve meals that are two to three times the recommended serving size. Some effective strategies include sharing an entrée, ordering half portions, asking for a to-go box right away, or simply opting for an appetizer or side salad as your main dish.
Common Myths About Portion Control
Portion control is sometimes misunderstood. Schaefer clarifies a few misconceptions:
- Eating smaller portions does not leave you constantly hungry; balancing meals with fiber, protein, and healthy fats helps you feel satisfied.
- You do not need to weigh and measure everything forever; visual guides make portion control simpler in the long run.
- Even healthy foods can be overeaten; items like nuts, seeds, and avocados are nutrient-dense but also high in calories, so portion size still matters.
Making Changes That Last
Instead of aiming for perfection overnight, focus on gradual adjustments. Swap larger plateware for smaller options, practice mindful eating, and be aware of portion sizes when dining out. Over time, these habits become second nature, leading to sustained improvements in your health.
More Nutrition Tips!
This is part of a series of expert articles from DCH’s Registered Dietitian, Paige Schaefer, MS, RDN, LD, during National Nutrition Month. Other topics will include:
For more expert nutrition guidance, call (812) 254-2760 or visit the Daviess Community Hospital’s Diabetes & Nutrition Services web page.
