How Much Should I Eat?

Many people think that they are eating right, but they don't realize that the AMOUNT of food they eat can have a tremendous impact on their health and well-being. Some may get discouraged and quit trying to lose weight or improve their health because they think that nothing seems to be working. Does that sound like you? You're not alone. If you are "eating right", yet are not paying attention to your portions, you could be sabotaging your own efforts to reach the goals you've set for yourself.

Not sure how to control your portion sizes or what your correct portion sizes should look like? Then use these expert meal portion control tips and tricks to eat less while still feeling full and satisfied:

  • Eat with the mentality that you will eat again. And, in your lifetime, you have already tasted most foods, so there is no need to over-indulge in them.

  • Learn the food portion standards: 3 oz. of meat is the size of a deck of cards; 1 cup serving of a starch carbohydrate is the size of a tennis ball.

  • Eat up: vegetables are very low in calories and fat, so you may eat an unlimited amount.

  • Beware of beverage bottle sizes. Most bottles contain 2-3 servings-read the labels! Limit yourself to 1 serving (6-8 ounces).

  • Downsize meals. As earlier specified, eat 3-5 small meals per day.

  • Ask for a take-home bag. Restaurant portions are too big! Ask your server for a takeout container as soon as they bring your food. Leftovers make a great meal.

  • Good portions come in small packages. If you find yourself overpowered by a full bag of a certain food, such as baked potato chips, don't buy the large bags. Buy the individual lunch size bags one store visit at a time. The more food you store around you, the greater the chance of emotional eating.

  • Avoid buffets! It is nearly impossible to practice portion control in an "all-you-can-eat" situation. You become a taste tester.

So if you are finding that you are struggling to lose weight or live a healthy lifestyle, consider your portions. Read these tips again and see which ones you can implement today!

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