Chancellor's Wellness Challenge Tip 1: Portion Control

By Celia Jackson

Nutrition Educator

Practicing portion control can be the start of developing healthy lifestyle habits.  You have all heard the saying, “no food is bad food, as long as you practice moderation.”  This statement is true when practicing portion control.  Controlling your food portions involves being knowledgeable of what the correct food portions are.    However, knowing correct portions and actually observing correct portions on your dinner plate can seem distorted.  In the nutrition education community this is referred to as “portion distortion.”  Do not become a victim of portion distortion.  Use the following links as simple on the go guides of correct portion sizes: http://www.webmd.com/diet/printable/portion-control-size-guide

http://www.webmd.com/diet/printable/wallet-portion-control-size-guide

To prevent portion distortion follow these tips:

• ·       Practice using measuring cups and spoons to portion out your food.  This will allow you to actually visualize the correct food portions.
• ·       Weigh your portions (if you have a scale available).  If you do not have a scale compare your food portions to common items such as a standard deck of playing cards, which represents a 3oz serving of meat.   Other examples are available in the guides referenced above.
• ·       Use a smaller plate.  The standard dinner plate is too large.  The smaller plate provides less space to add more food.
• ·       Use plastic snack size bags to pack snacks for school or work.  Having the entire package of snack crackers may tempt you to eat more.  Leave the box at home and pack a 1-2 oz portion in a plastic snack bag.
• ·       Continue to use measuring cups and spoons to portion out your food occasionally.  As we discontinue this practice our portions tend to get larger.  Using the measuring cups and spoons will serve as a reminder of the correct portion.
• ·       When eating out request a take-out box when your entrée is served.  Removing half of the large restaurant portions before you start eating will prevent you from overeating.
• ·       At fast food restaurants stay away from the Biggie and Supersize options.  Avoiding these options will prevent consumption of extra calories and will save you money.
• ·       Prepare a healthy plate.  A healthy plate consists of ½ vegetables and/or fruits, ¼ starches, and ¼ meats or other protein.

Contact Celia Jackson, MPA, LDN, RD, FF-NEWS Nutrition Educator, East Baton Rouge and East Feliciana Parishes, (225) 389-3055 or celia_jackson@suagcenter.com