Enough is enough

Tips for sizing up food portions

OK. Let’s get real about portion sizes.

That means examining the amount of food we’re putting on our plates and downsizing those amounts to support our long-term health.

Carolyn McCune“Portions are of the utmost importance in losing and maintaining weight and in helping to prevent diabetes,” said Carolyn McCune, registered dietitian and certified diabetes educator. “The majority of us can benefit from portion control.”

To start downsizing your portions, try one or more of the following tips.

  • Learn about serving sizes. Read food labels to find out what a serving size is. Ask a dietitian or search the Web for foods for serving size information about unmarked foods, such as produce and bulk foods.
  • Pick plates wisely. Dishware is bigger than it used to be. Use a lunch size plate for dinner (about 10 inches), an 8-ounce glass, and a small bowl. Use small serving dishes—and keep them away from the table.
  • Serve proper proportions. Fill one half of your plate with vegetables and/or fruit. Divide the other half between protein and starch.
  • Eat slow and focus on your food. Turn off the TV or radio. Set reading material aside. Eat slowly and focus on your food. When you feel full, walk away from the table. If you’re hungry in an hour, have a healthy snack.

    When you visit restaurants, remember to bring along your awareness of food portions. Because restaurant portions are notoriously large, share an entree, take half your food home, or dine on an appetizer.

    McCune’s advice for snacks? “Instead of eating right out of the bag or box, dish up one serving. Then close the bag or box, and enjoy every bite.”