2018 New You Beauty Awards - Powered by OmegaXL

Master Your Portion Control

By Ashley Hume
Posted On May 10, 2016
Master Your Portion Control

When it comes to fighting weight gain, establishing portion control is key. However, determining exactly how much we should be eating is a surprisingly difficult skill to master. The caloric content of one meal at a restaurant can equal the number of calories you should be consuming during an entire day. Standard plate sizes in America have grown so much that many would be more accurately described as platters and cup sizes have followed suit.

Today, more than one-third of Americans are obese. This statistic has skyrocketed over the last few decades. A study by the American Heart Association found that adults today consume an average of 300 more calories per day compared to 1985 and portion sizes increased dramatically over the last 40 years.

Yet, it’s not like you want to be taking out a scale or a measuring cup every time you sit down to enjoy a meal. However, you can actually use several common items found around your house to set a comparison guide when it comes to accurately sizing your food. Here’s a handy guide to get you on your way to becoming a portion control expert.

  • A piece of chicken or fish = A smartphone or a bar of soap
  • A piece of lean beef = A deck of cards
  • A portion of cooked pasta = A tennis ball
  • A small baked potato = A computer mouse
  • A cup of cooked or raw vegetables = A baseball
  • A serving of fruit = A light bulb
  • A slab of butter = One dice
  • A piece of chocolate = A lipstick
  • A piece of cheese or a serving of raisins = A matchbox
  • A serving of raw nuts or nut butter = A golf ball
  • A medium-sized banana = The length of a pencil

A quick side-to-side eyeball test can save you a whole bunch of calories in the long run!