Portion Control & Serving Size

LIBERTY, February 17, 2010 - Portion sizes are increasing almost everywhere we turn – at the grocery store, at restaurants, at home and at the movies. Studies show that when faced with larger portions, people inadvertently consume more calories which can lead to weight gain. There are ways that you cancontrol your portions.

Serving Size – Many restaurants serve more food than one person needs at one meal. Take control of the amount of food that ends up on your plate by splitting an entree with a friend. Or, ask the wait person for a “to-go” box and wrap up half your meal as soon as it’s brought to the table. If you order an entrée, take the leftovers home, refrigerate and enjoy another meal or snack tomorrow.

Eat your fast food on a plate. When you order fast food, picture the food on a plate. Even better, take it home and put it on a plate. You may be surprised at how full the plate looks, so next time tries a smaller size.

Order smaller portion of fast food and take out.

Try fast food options such as smaller burgers, grilled chicken sandwiches or salads with low-calorie dressings, cups or bags of fresh fruit, low fat milk, 100% fruit juice and bottled water. Look for low sodium options At sandwich shops, ask for leaner cuts and smaller amounts of roast beef, turkey, or ham, extra lettuce and tomato; and whole-wheat, oatmeal, or multigrain bread. When dinning out, order a light appetizer instead of an entrée.

Drinks count too!

Try drinking a glass of water before your meal. Try making your own iced tea with honey instead of white sugar. Instead of an alcoholic beverage, try a diet soda, or club soda with fresh lemon or lime. You will consume fewer calories. Try mixing 100% fresh fruit with club soda for refreshing alternative to soda or packaged drinks. You can make your own lemonade with fresh lemons, sparking water, and honey instead of sugar.

Go Ahead – Spoil You Dinner. We learned as children not to snack before a meal for fear of “spoiling our dinner”. Well, it’s time to forget that old rule. If you feel hungry between meals, eat a healthy snack like a piece of fruit or small salad, to avoid overeating during your next meal.

Out of Sight, Out of Mind. Make your home a “portion friendly zone.” Store especially tempting foods, like cookies, chips or ice cream, out of immediate eyesight, like on a high shelf or at the back of a freezer. People tend to consume more when they have easy access to food.

Portion Size vs. Serving Size. Remember that a portion size is the amount of a single food item served in a single eating occasion, normally a meal or a snack. People often confuse portion size with serving size, which is a standard unit of measuring foods (a cup or an ounce are good examples). Portion size is the amount offered in the packaging of prepared foods, or the amount a person chooses to put on his or her plate.

For example, bagels or muffins are often sold in sizes that constitute at least 2 servings, but consumers often eat the whole thing, thinking that they have eaten 1 serving. They do not realize that they have selected a large portion size that was more than 1 serving. Portion sizes have increased over time, so make sure you check the serving size on the label.

Portion Control when eating In

If your portion is big enough, avoid going back for more. Consume alcoholic beverages in moderation, if at all. The smaller your plate, the smaller your portion. Eat your meals at home on a smaller plate. Before going back for seconds, wait 10 or 15 minutes. You might not want seconds after all.

Portion Control in Front of the TV – When eating or snacking in front of the TV, put the amount that you plan to eat into a bowl or container instead of eating straight from the package. It’s easy to overeat when your attention is focused on something else. Buy or portion out treats and snacks in small bags or packages. Portion sizes are key especially for once-in-a-while foods such as treats, sweets and drinks.

For further information about serving size or portion control or Food and Nutrition please come by the Liberty Office of the Texas AgriLife Extension Service at 2103 Cos Street or call 936-336-4558, Ext. 221 or 281-593-0405, Ext. 221.