Portion control is the key to reaching your weight loss goals. Understanding healthy serving sizes and reducing portions to meet these recommendations can help you satisfy cravings while sticking to your healthy eating plan.

Portions versus serving sizes

A serving size and a portion are not always the same thing. A serving is a healthy amount of a food recommended by health professionals, and a term used by food manufacturers as a base for determining nutritional information. A portion is how much food you serve yourself. A healthy goal is to reduce your portion sizes so that they more closely align with what health professionals consider to be an appropriate serving. For example, according to the Dietary Guidelines for Americans, one serving of grains is one slice of bread or a half-cup of pasta.

Gaining control of portion sizes doesn’t mean you have to carry around measuring cups. These tools can be helpful in your own kitchen, but you can also make yourself familiar with everyday objects and how they compare to appropriate serving sizes to make healthy eating easier.

Reduced portions and total calories

By simply reducing portion sizes, you can create the negative calorie balance necessary to initiate weight loss. Choosing nutritious foods is still an essential part of improving your health, but reducing portion sizes allows you to include your favorite treats while still losing weight. For example, choose a mini cupcake over a full-size dessert or add a half-cup of whole-wheat pasta as a side instead of a main course.

Portion control and fullness

Research shows that the more food people are served, the more they eat. As a result, large portions, like those served in restaurants, cause people to eat much more food than they need. It takes time to get back in touch with hunger cues and to recognize true hunger and fullness. As you gradually decrease portions, you will begin to feel full after eating much less food. As a result, your calorie intake will decrease and you will be on your way to reaching your goal weight.

Sources

• Centers for Disease Control and Prevention - How to Avoid Portion Size Pitfalls

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.