Nutritionists launch portion size guide to tackle overeating (2024)

FAQs

How can I figure out the correct size of meals to eat? ›

Why portion size matters. It's important to eat the right amount of food. If your portion sizes are too big, your weight and your blood glucose control will be harder to manage. It will also stop or slow down weight-loss, which is often part of managing diabetes.

Use a smaller plate

A standard-sized portion will look small on a larger plate, making you feel dissatisfied. Use a smaller plate to prevent overloading.

Watch the Portion Size

Use smaller dishes at meals. Serve food in the right portion amounts, and don't go back for seconds. Put away any leftovers in separate, portion-controlled amounts. Consider freezing the portions you likely won't eat for a while.

Supersized portions appeal to the consumerist idea of a better “value” — getting more food for less money. The potential problem here is that people tend to eat more when given larger portions ( 6 ).

Your fist equals about 1 cup of milk or raw vegetables. Your thumb equals about 2 tablespoons of peanut butter or salad dressing. Your cupped palm equals about ½ cup of cooked fruit, vegetables, beans, or starch. Your thumbnail equals about 1 teaspoon of butter or margarine.

Research has shown that people almost always eat more food when offered larger portions. So portion control is important when you're trying to lose weight and keep it off. A portion is the amount of food you put on your plate. A serving is an exact amount of food.

"We have performed studies that show that people tend to always put the same amounts on their plates even when plate sizes vary," David Levitsky, PhD, professor of nutrition and psychology at Cornell University, says in an email interview. "In part it is habit, a factor that is difficult to change."

Mayonnaise alone will not cause weight gain or loss. You can incorporate mayonnaise into your eating plan in moderation, similar to sugar, chocolate, and other added fats. Choosing a reduced or non-fat version may include more mayonnaise without as many calories as traditional mayonnaise.

How do I calculate my meal plan? ›

1 cup or about 8 oz is the size of a baseball. 1/2 cup or about 4 oz is the size of a tennis ball. 2 tablespoons is the size of a golf ball. 1 oz is the size of 4 dice.

Elizabeth G. Nabel, director of NIH's National Heart, Lung, and Blood Institute. “One way to keep calories in check is to keep food portions no larger than the size of your fist.” Larger portions mean more calories, which can easily add up to extra weight.

But, Nanavati explained, that from the perspective of most effectively absorbing nutrients, most people, in theory, would benefit from spacing meals out by 3 to 5 hours. Baswick agreed, noting that eating roughly every 3 to 4 hours is a good way to maintain energy levels throughout the day.