Portion Control Guide

Feeling healthy and feeling good about yourself is not a luxury – it’s an absolute necessity.

Portion Control Guide




While it’s important to eat a balanced diet, it’s even more important to look at the quantity of food you eat and control your portions carefully.

7 Portion Control Tips for Successful Weight Loss

  1. Remember, you don’t have to eat everything on your plate. Your goal is to eat a healthy portion, not to clean up the plate. It’s better to waste some food than to gain excess weight and harm your health.
  2. Use a smaller dish and you will not be inclined to eat quickly. Moreover, smaller dish means less room for food so it will control your portion size for you. Do not keep food in front of you; it’s too easy to reach it. You will be less inclined to get seconds if you have to go to the kitchen for extra food.
  3. Eat plenty of fruits and vegetables. Raw tomatoes, carrots, peppers, and apples have few calories and lots of nutrients. They are good for your health. Also, they are ideal snacks.
  4. Eat soup. Vegetable soups are especially low in calories and they will help you reduce the overall amount of food you consume.
  5. Eat slowly. Take your time and chew each bite completely. Enjoy your meal. Put your fork or spoon down after every bite.
  6. Plan your meals ahead. This will help you make healthier choices. Stick to your shopping list when buying food. Keep a food diary and write down when, what and where you eat.
  7. Read food labels. On packaged foods, read the number of servings per package first. Never eat directly out of the bag or box. Put the food on a plate and eat just one serving at a time.

For more info on portion control, see these web pages:

  • Do you know how food portions have changed in 20 years? See Portion Distortion.





3 thoughts on “Portion Control Guide”

  • There is a book called This Year I Will… By M.J. Ryan. I suggest reading it- it helped me so much. She puts it like this….instead of looking at not eating fatty foods as depriving yourself you can chose to look at it as a choice to feel good about yourself physically and emotionally. Incorporate this principle of change: “Remember What Will Truly Make You Happy”. Will you be happier momentarily by eating that donut? Or will it be more rewarding for you to stick to your diet and become fit, more attractive, have self-esteem, confidence, and the ability to eat fatty foods occasionally? It is much easier to maintain your body than it is to lose weight. Think of it this way… An object in motion tends to stay in motion…overcoming inertia and beginning a workout will get easier over time. I was a binge closet eater for years now I’m a ball of energy! 5’2″ 119 pounds and let me tell you how great I feel!! Hope this helps! And best of luck!!!

  • i do portion control on my carb diet.. my problem is how to say no to the o donut day at work or potlucks.. how do you turn it away.. i need so bad to loose this last 40 pounds and my problem is benging.if its there and no one is looking i beng and say i cant start again tomorrow.. help

  • According to a Cornell University study, large portions can lead to overeating even if we do not like the food served. The findings were published in the Journal of Nutrition Education and Behavior. “Researchers gave large- and medium-sized containers of 14-day old popcorn to moviegoers. Those who received the large containers ate 34 percent more stale popcorn than those who received the medium containers.”

    Therefore, it is important to control your portion size if you do not want to overeat. Also, you may serve healthy food such as raw vegetables in larger containers to increase their consumption.

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