A good example is the recommended serving size of a piece of meat (about 3 – 4 ounces). This is about the size of the palm of your hand or a deck of cards. Another example is the serving size of pasta which should be about one-half cup which is roughly the size of the front of a clenched fist.
Many of you who are reading this are probably thinking that those portions sound too small. That’s because the average American is so used to eating much larger portions than needed. Restaurants generally tend to serve meals that greatly exceed recommended serving sizes to make customers feel as though they’ve received more than their money’s worth. We get accustomed to seeing these large portions and then when we’re at home we are inclined to fill our plates often matching those same large portions. It’s no wonder so many of us are overweight.
There are some potential solutions to this widespread problem if you want to shed pounds and lose weight fast. There are relatively new portion control products such as plates and bowls that only fit a particular serving size. Portion control products are now rapidly becoming a growing market especially for those who want to burn fat. There are portion control pasta baskets that can be used to boil and strain a single portion of pasta. Ceramic bowls of certain sizes can be used to measure the amount of food contained within them. There’s even a device called “Meal Measure.” It fits over your dinner plate and has empty spaces in which you can put your food. After the spaces are filled then you lift it off your plate for a clean, controlled amount. Another option is the “Portion Plate” which is a plate that contains four cavities representing the serving sizes for each food group (vegetable, fruit, starch, and protein).
All of these portion control products can be a huge help for someone learning (or re-learning) how to manage proper portions, and they are relatively inexpensive. Consider purchasing these products if you’re seriously want to shed pounds, transform your life, and improve your body image.
It’s good to keep in mind that some foods are more calorie-dense than others, so read the nutrition facts label on the product. For example, a small order of fast-food French fries has about 250 calories, equal to about 10 cups of spinach. One cup of strawberries and a small apple would be a lot more nutritionally-dense, but roughly the same amount of calories. So be aware of the amount of calories within your serving container, and that it is always dependent on the type of food you are consuming.
Fruits and vegetables typically have lower calories per ounce when compared to grains and meats. The new restaurant caloric regulations use 2,000 calories as a rule of thumb for caloric intake for adults, but the recommended daily caloric intake varies between age and gender. It’s always a good idea to look up the recommended caloric intake requirements for yourself at the website usda.gov, or you can ask your trusted health care professional how many calories you should be getting.
When you start controlling your portions and not exceeding your recommended daily caloric intake, you have taken the first big step in managing your weight. You’ll also be increasing your chances to lose weight fast.