Portion Size

Portion Size

All evidence points to ever-growing portion sizes in America, especially in restaurants. In fact, a study found average portion sizes for nearly every category of food have increased since the late 1970s, even at home.1 Over-sized portions causes over-eating and excessive calorie intake.2 So, what is a heart-healthy portion size? Here are some tips to help you keep your portion sizes where they should be.

Avoid Portion Distortion

Many of us overestimate what a healthy portion size looks like. A way to better understand what a healthy meal portion should be is to learn the difference between portion sizes and serving sizes.

  • A portion is the quantity of food you put on your plate
  • A serving is a specific amount of food defined by common measurements, such as cups or tablespoons.3

You can use common visual cues to remind yourself of appropriate serving sizes for everyday foods. Check out this great portion and serving size guide to help avoid over eating. 4Web MD Portion Size Plate

Portion Control At Restaurants

To avoid a portion size pit-fall while eating out, consider splitting an entrée with a friend or asking the wait person for a to-go box so you can wrap up extra food as soon as it’s brought to the table.2

Portion Control At Home

To avoid going back for second and third helpings when eating meals at home, try serving food on individual plates instead of serving dishes family style at the table. Keeping the food out of reach will decrease the temptation to overeat.2