Posted by Danielle on
Portion control is HARD! Is protein supposed to be the size of your palm? Or is that how many veggies you’re supposed to have? The first challenge is knowing what your portion sizes ARE! Everyone varies a bit in terms of what their body needs for nutrients. It sounds like a lot to stay on top of, doesn’t it? LUCKILY there are tons of tips and tricks out there to help with portion control and we’ve got some of our favourites👇
Ensuring your portioning properly not only aids in weight loss and maintenance, but can also ensure your body is getting the right nutrients and vitamins during the day. While it isn’t necessary to track all of your food intake daily, when you DO start tracking your meals and portions - you might start to notice you are overeating in one area, and lacking nutrients in another - such as overeating carbs and under eating protein. For more info on making healthier choices, check out the Dietary Guidlines for Americans Guide. If you are concerned about your portions, tracking is a great way to keep things in check and keep you on track. One of our fav meal tracker apps is MyFitnessPal.
Based on The MyPlate Guide and heart.org, a standard rule of thumb for a portion of fruit is 1 cup, for example: one serving of fruit could be 1 cup of mandrin oranges, 1 banana or 1 cup of grapes. Vegetables have very similar portions sizes, for example 1 portion of vegetables could be a cup of baby carrots, 1 large bell pepper or 1 cup of green peas. According to The MyPlate Guide, the average American should consume 2 cups of fruit, and 2 ½ cups of vegetables each day. Fruit and vegetables should make up just over a third of what we eat each day.
Protein + Fats
According to the MyPlate Guide the recommended intake of protein each day equates to 5½ ounces and can include things like meat, poultry, fish, eggs, dairy, tofu, beans and legumes. Depending on whether or not you include meat and eggs in your diet the variety will vary. As an example, ,1 oz could be: 1 ounce tuna fish, ¼ cup cooked beans, 1 Tbsp peanut butter, or 1 egg.
If you are following a moderate and balanced diet, consuming 3 servings of dairy per day is common. An example of a serving would be 1 cup of milk or yogurt.
High-fat foods should be at a minimum, servings amount to approximately half a tablespoon (including cheese, oils and butter). 1 Tbsp of olive oil, low fat mayo or a salad dressing is considered a serving and it is typically recommended to have approx. 3 servings per day.
Grains & Carbs
Starchy food such as whole grains, breads, pasta and starchy vegetables should make up just over ⅓ of what we eat. Some say that 5-6 servings per day of grains is ideal, however this amount would differ significantly if you were following a low carb or keto diet. It very much depends on your diet and personal goals, but an example of a serving of grains would be 1 piece of bread or ½ a cup of rice cooked.
SO... after reading this, if you feel like your portions have gotten completely out of control...the issue isn’t totally your fault! Confusing packaging and nutritional info can make it complicated to work out how much of a bag of chips for example is “one serving”. Additionally, restaurants offering free bread and snacks before your main meal can quickly result in overeating and consumption of toooo many calories 🥖 Before you know it, you’ve eaten twice as much as you had planned to! There are some SUPER simple tricks you can use to help with resetting and controlling your portions:
- Use a salad plate instead of a dinner plate and pack the other portion up for lunch tomorrow! You’d be surprised how much of a difference it can make.
- Use your hand as a serving guide when a measuring cup isn’t close by!
- Take Boombod 30 minutes before meals, follow with a glass of water - then eat a smaller, healthy balanced meal 30 minutes later.
- Try not to eat in front of the TV!
- Don’t snack right out of the bag! Portion your snacks using a small bowl to better track how much you’re actually eating.
- Use a portion control plate with divided sections already sized for protein, veggies and grains!
Whether you’re trying to lose weight or just maintain your weight - knowing what your proper portion sizes are and keeping an eye on them will definitely help keep your weight in check. Follow the tips and tricks above and you’ll be surprised how such a small change can make a BIG difference when it comes to your body composition! To help reduce your cravings and reduce the chances of snacking, take the Boombod 7 Day Challenge NOW!💥
*This article is for information only and should not be used for the diagnosis, or treatment of medical conditions. The contents of this blog post are not meant to substitute medical or dietary advice. The amounts provided above are based on suggested serving sizes from sources linked in the blog post. For specific advice on portions and nutrition it is recommended you speak with your GP or a Registered Dietician.
*Information from this blog was derived from the USDA MyPlate website and other sources linked above
2015-2020 Dietary Guidelines For Americans. (2020). Retrieved 23 January 2020, from https://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf
United States Department of Agriculture, Center for Nutrition Policy and Promotion. (2016). MyPlate, My Wins: Make It Yours [Ebook] (pp. 1-2). Retrieved from https://choosemyplate-prod.azureedge.net/sites/default/files/tentips/mini_poster_0.pdf
Portion Size Versus Serving Size. (2015). Retrieved 23 January 2020, from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/portion-size-versus-serving-size
Suggested Servings from Each Food Group. (2017). Retrieved 23 January 2020, from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/suggested-servings-from-each-food-group
Forget calorie counting: Try this calorie control guide for men and women | Precision Nutrition. (2020). Retrieved 23 January 2020, from https://www.precisionnutrition.com/calorie-control-guide