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Proper Portion Sizes

Nutritional labels are tricky---a medium-sized bag of potato chips might only have 140 calories but it's a three-serving bag. That seemingly-innocuous bag of potato chips now carries a whopping 420 calories. With some caution and knowledge of proper portion size, maintaining control is easy.

  1. Importance of Portion Control

    • Maintaining portion control is becoming increasingly difficult with larger heaping of food at restaurants than in previous decades. The Centers for Disease Control explains that people unknowingly eat more calories if food is presented in larger portions, which can lead to weight gain. Overeating the daily allowance on carbs and fats while eating too few fruits and vegetables can cause nutrient deficiency and excess pounds.

    Portion Size of Protein

    • As nice as a quarter pound of beef sounds, one portion of beef should only be the size of a deck of playing cards, or, 3 oz. The USDA recommends 5 to 6 oz. a day. One beef patty or chicken breast suffices for daily meat intake--not two or three patties, which is common for a meal in fast food restaurants.

    Portion Size of Fruits and Vegetables

    • Few people fret overeating too many fruits and vegetables. Instead, most people do not get enough. A portion of fruit can be a cup of 100 percent fruit juice, a medium-sized apple or half a cup of dried fruit. Try consuming 2 cups of fruit a day at minimum. Three cups of vegetables should be eaten in a day. A portion of veggies is a handful of carrot sticks, a cup of leafy greens or even a cup of canned vegetables.

    Portion Size of Fats

    • Fats are not necessarily bad: healthy fats from foods like nuts, salmon and avocados can boost brain power and buffer cells from toxins. The FDA recommends 5 to 7 tsp. of oil a day, ideally from salad dressing, nuts, lean meat and fish high in Omega-3 fatty acids (like salmon or cod). Keep any fat from other unhealthy foods like donuts, chips and others to a minimum.

    Portion Size of Carbs

    • Carbs are tricky because like fats, some are better than others. While one can consume 3 to 4 oz. a day, that amount can be exceeded easily: one slice of bread counts as an ounce, and half a cup of pasta is considered an ounce as well. Choosing the right type of carb is important---look for whole grains like oatmeal, wild rice and anything specifically marked "whole grain."

    Tips for Snacks and Eating Out

    • Pantries are often stocked with chips, crackers and other easy-to-eat items. Eating these foods is fine, but watch how many you eat. Boxes state how many crackers are in a serving, but counting crackers to maintain portion control can be arduous. Instead, grab a handful and put the rest of the bag away. The trick is to not let the size of the package dictate how much you consume. If eating out, split meals and ask for to-go boxes. If half a cup of pasta constitutes one serving, pasta servings at chain Italian restaurants routinely serve two days' worth of carbs in just one dish.

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