Keeping Portions Under Control

Many of us eat too much and may not realize it because we've become so used to seeing (and eating) large amounts of food. Full restaurant plates, “value meals,” and giant snack bags can make large portions seem normal. Learning about serving size, portion control, and the food groups can help your family understand what a healthy diet looks like and how to eat healthy every day.

What's Wrong With Eating Too Much?

People who often overeat are more likely to become overweight. They also risk getting a number of medical problems, including:

• high blood pressure
• high cholesterol
• type 2 diabetes
• bone and joint problems
• sleep apnea
• depression

Adults who are overweight also have a higher chance of heart disease and stroke.

Restaurants and food manufacturers often serve large portions because customers like to feel that they're getting the best value for their money. But big servings aren’t a good deal when they have too much fat and sugar, and too many calories. Over time, this makes it harder to stay healthy.

Serving Size & Portion Size Basics

One reason that people have too much at meals is that they tend to eat what's on their plate. Knowing the difference between serving size and portion size can help.

Serving Size

The serving size on a food label is based on the amount of food people typically eat. It shows you how many calories and nutrients — including fat, sugar, and salt — are in that amount of the food.

The serving size doesn’t tell you the amount you should eat. Sometimes the serving size on the food label will be a lot less than you’re used to eating or serving. 

Portion Size

Portion size is the amount of food you choose to eat — which might be more or less than the serving size. In some cases, it's OK (and even a good idea) to eat more than the serving size listed. For example, if you're cooking frozen vegetables and see the serving size is 1 cup, it's fine to eat more because most vegetables are low in calories and fat, yet high in nutrition.

When it comes to foods that are high in sugar, fat, or calories, the serving size can tell you when you may be getting more food than is healthy. Let's say a 3-ounce bag of cookies shows the serving size as 1 ounce and you eat the whole bag (your chosen portion size). This means you had three servings, three times the listed calories, and three times the sugar and fat.

What Does a Balanced Diet Look Like?

Serving sizes don't tell you which foods you need to stay healthy — or how much of them to eat. That's where making a plan for healthy eating comes in.

Choosing healthy foods and eating well is easier than you think. First, pick from the five food groups (vegetables, fruits, grains, protein, and dairy). Aim for balanced meals, which include foods from different food groups.

Think of the goals as an entire day's worth of eating. So, throughout the day, try to make half of what your kids eat fruits and vegetables, and the other half grains (preferably a whole grain, like brown rice or whole-wheat bread) and protein foods — like chicken or beans. Just avoid piling food high on the plate. An occasional treat is fine but limit foods that are high in calories and low in nutrients.

How Do I Measure Food Portions?

So, how much should you put on plates at mealtime? Here are some tips on figuring out food portions. You can even let kids join in.

• Teach your child how to use a kitchen scale and measuring cups to help with meals — and practice math.
• Use an ice cream scoop when you’re having rice because that’s about the size of one portion of it.
• Keep a deck of cards in the kitchen to measure a portion of meat or poultry (like chicken breast) — they’re about the same size.
• Measure portions quickly by using your hand. Kids have smaller hands than adults, so it’s a good reminder that kids should eat smaller portions:
  • Closed fist: a portion of pasta, rice, cereal, vegetables, or fruit
  • Palm: a portion of meat
  • Top of the thumb: added fats like butter, mayonnaise, or salad dressing

Help Your Family Eat Well Every Day

Whether you’re at home or on the go, you can guide your family toward healthier eating with these helpful tips.

Make Portions More Manageable

• Serve food onsmaller plates so meals look larger.
• Store leftoversin smaller portions. That way, your family will grab a healthier portion.
• Serve single portionson plates or in bowls, rather than letting kids eat out of bags or containers.
• Dish out meals at the counter rather than bringing the whole pot to the table. Keeping the food at a distance can make everyone think twice before reaching for a second helping. If they do want more to eat, first offer more veggies or salad.

Build Healthy Eating Routines

• Make it a rule to eat only in thekitchen or dining room, and not in front of the TV or other screens.
• Aim for three scheduled meals and one or twohealthy snacksthroughout the day. Skipping a meal can lead to overeating at the next one.
• Add more salads and fruit to your family's diet, especially at the start of a meal. This helps you feel fuller, so it can help control hunger and limit how many calories you have.
• Eat meals slowly and give everyone a chance to feel full before serving more. Family sit-down meals are also great times to reconnect with one another.
• Avoid insisting that kids clean their plates. Encourage them to stop eating when they feel full.

Make Smart Food Choices Away From Home

• Eating out. When you’re at a restaurant, share meals, order an appetizer as a main dish, or pack up half to take home before you start to eat.
• Take-out food. When getting takeout, order fewer meals and serve family style so everyone can try a little of everything.
• Fast food. At fast food places, choose kids’ meals with healthy food options (like milk, fruit, or carrots).

Kids learn a lot by watching adults. When you choose good-for-you foods and watch portion sizes, your child sees how to eat healthy too.