9 Tips to Measure and Control Portion Sizes Use Smaller Dinnerware. . Use Your Plate as a Portion Guide. . Use Your Hands as a Serving Guide. . Ask for a Half Portion When Eating Out. . Start All Meals With a Glass of Water. . Take It Slowly. . Don't Eat Straight From the Container. . Be Aware of Suitable Serving Size.
What portion size should I eat to lose weight?
1 1/2 - 2 1/2 cups of fruit and 2 1/2 - 3 1/2 cups of vegetables. 6-10 ounces of grain, 1/2 from whole grains. 3 cups of nonfat or low-fat dairy foods. 5-7 ounces of protein (meat, beans, and seafood) each day.
Can you lose weight by eating portion size?
Research has shown that people consistently 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, while a serving is an exact amount of food.
How should I weigh out my food to lose weight?
Based on my weight loss journey, the best way to get the most accurate data is to weigh and log your food before cooking. (When you weigh your food after it has been cooked, it leaves room for a lot of discrepancies in the numbers). The state of raw ingredients usually changes when cooked and so does their weight.
How much of each food group should you eat a day to lose weight?
Food group1,600-calorie diet2,000-calorie dietVegetables3-4 a day4-5 a dayFruits4 a day4-5 a dayLow-fat or fat-free milk and milk products2-3 a day2-3 a dayLean meats, poultry and fish3-4 one-ounce servings or fewer a day6 one-ounce servings or fewer a day
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How many servings a day should I eat to lose weight?How do you properly size a meal?
