Eat Healthier by Controlling Your Portions Size

When you eat out you probably will be asked if you want to super-size your meal. You know it is not a good idea but for that extra dollar you probably will go for it and ending up eating much more of what you should. That is why is so important to control the size of the portions of what you eat. This is a guide to help you our in portion sizing and how to control the sizes of food portions.

The FDA recommends to carefully measure the food you eat and, when needed to buy proper measuring devices such as measuring cups, measuring spoons and a scale for weight in ounces. FDA recommends the following portions for healthy eating:

-2 to 3 ounces of red meat, poultry or fish

-1 ½ ounces of natural cheese or if processed 2 ounces

-1 cup cooked or 3/4 cup to 1 cup uncooked grains

-1/3 to ½ cup cooked pasta

-1 medium-sized of any variety of fruit and ½ cup diced fruit

1- cup of milk or yogurt (8 ounces)

These portion sizes may look not enough for you but keep in mind that these are portions for healthy eating not to have a complete full stomach. If you manage your portion sizes adequately you can learn to increase the nutritional value of your meal eating the right mix of carbohydrates, proteins, and fats.

There are some tips you can follow to help you get used to the right portions:

-Read and understand nutrition labels.

-When starting measure your portions so you can eyeball them

-When eating out, order from the kid´s menu. These menus are smaller

-Share food and meals with friends and coworkers. That way both of you eat less.-Serve yourself in a bowl, plate or glass.Do not drink or eat from food packages (for example do not drink from a 2 Lt coke, instead, serve yourself a small glass of it)

Source: Personal experience