Be Portion Control Savvy Over the Holidays

If there is one secret to losing weight over the holidays, this is it: Be portion savvy! Super-sized meals and all-you-can-eat buffets have become the norm in the last few years, and Americans are used to eating large portions when they sit down for a meal. But the extra large portions are wreaking havoc on the health of both adults and children. By learning to control your portions, you will be pleasantly surprised at how you can keep from gaining weight this holiday season.

You may be surprised to learn what one portion of food really is:

1 cup of fruit
one small apple, pear, or banana
½ cup 100% fruit juice
2 cups raw leafy vegetables
½ cup of cooked vegetables
1 slice of bread
¾ cup dry cereal
½ cup cooked pasta or oatmeal
½ cup cooked legumes or dried beans
1 cup dairy products
1 ounce cheese
3 ounces skinless poultry or fish
1 ½ ounces lean meat
1 medium egg


Just to give you some perspective on the above portions, remember that 3 oz. of meat is the size of a deck of cards or the palm of a woman’s hand; ½ cup of macaroni is about the size of an ice cream scoop or a small fist; one cup of fruit is the size of a tennis ball; and 1 ounce of cheddar cheese is about the size of your thumb.

Try these tips to help you control your portions this holiday season:

Decrease your food portions by half. For example, instead of two or three scoops of potatoes, just take one.

If you eat out, ask for a doggie-bag at the beginning of the meal. Take half of your meal and put it away to take home with you. Not only will you be cutting your portion in half, but you will be getting two meals for the price of one.

Eat lots of salad. Since two cups of leafy greens equals one portion, you can eat lots of salad without feeling guilty. And it will help to fill you up before you get to the more fattening part of the meal.

Consider meat as a side dish instead of the main entrée. Eat more veggies and whole grain breads instead to help you feel fuller and get the vitamins and fiber your body craves.

Eat slowly. It takes about 20 minutes before your brain sends the message to your stomach that it is full. If you eat too fast, you will miss the message!

Choose a small plate or bowl for your food. This makes it much easier to control your portions.

Drink plenty of water. Not only is water essential for your body, but you won’t eat as much if your stomach is full of water.

Learning to control your portions is a perfect way to maintain a healthy weight and feel great. Remember to eat more of the low-calorie foods like fruits and vegetables and less of the more fattening foods like meat, dairy products, and processed foods. You will be getting more of the nutrients you need and less fat. And you will be amazed at how great you look at the end of the holiday season!