Portion Control

One of the most difficult tasks many of us have in managing our weight is controlling the amount of food we eat. Too often we sit up to the table and enjoy a deliciously healthy meal only to end up pushing away from the table over-stuffed and miserable.

When I was a child, my grandfather used to joke about building his biceps by pushing himself away from the table on a regular basis. While this specific exercise may not have contributed to his sculpted arms, it definitely played a role in shaping his fit physique. The downside to this practice is that it made for fast meals that lacked in conversation and relaxation.

Many of us use mealtime, especially dinner, as a time to relax visit and catch-up with family and friends. Eating and quickly excusing yourself from the table in a matter of minutes just wouldn't be appropriate, or polite. Instead, we need to practice control... more specifically portion control.

I realize from first-hand experience that controlling the amount of food you eat is not always an easy task. Here's a practical way to keep tabs on the amount of food you're eating, since most of us don't measure or weigh our food on a daily basis.

One serving (three ounces) of meat, poultry or fish is about the size of a deck of playing cards or the palm of a woman's hand.

One serving (one-half cup) of fruit, vegetables, pasta or rice is about the size of a small fist.

One serving (one ounce) of cheese is about the size of your thumb.

One serving (one cup) of milk, yogurt, or chopped fresh greens is about the size of a small hand holding a tennis ball.

The Power of the Pyramid
The Food Guide Pyramid is an easy way to design a healthy eating plan that will ensure your body gets the daily nutritional requirements it needs. Just to refresh your memory, here's what you need to eat each day:

Bread, Cereal, Rice and Pasta: 6-11 servings a day
1 serving = 1 slice of bread; 1/2 bagel; 1 oz. dry cereal; 1/2 cup cooked cereal, rice or pasta.

Vegetables: 3-5 servings a day
1 serving = 1 cup raw leafy greens, 1/2 cup any chopped vegetable, 3/4 cup veggie juice.

Fruits: 2-4 servings a day
1 serving = 1 medium apple, banana, or orange; 1/2 c chopped fruit or berries; 3/4 cup fruit juice.

Milk, Yogurt and Cheese: 2-4 servings a day
1 serving = 1 cup milk or yogurt, 1 oz natural cheese, 2 oz processed cheese.

Meat, Poultry, Fish, Dry Beans, Eggs and Nuts: 2-3 servings a day
1 serving = 3 oz cooked lean meat, poultry or fish; 1 egg; 1/2 cup cooked beans; 2 tablespoons peanut butter, nuts or seeds.

Couple the Food Guide Pyramid with practical food portion measurements and you've got an easy and pretty accurate way to gain control over the amount of food you eat.

If you'd like to learn more tips and tricks on portion control, read Refine Your Style in the "Managing Your Weight" section of the Fitness Library.

If you'd like more explanation on the Food Pyramid, read Healthy Eating Based on the Food Guide Pyramid in the "Nutrition Made Easy" section of the Fitness Library.