Portion Primer

By Bob Greene

Paring down your portions is a sure-fire way to cut calories. But these days, figuring out what a healthy portion is can be tough thanks to the supersized meals and snacks we’ve all become accustomed to. Research shows that restaurant portions and fast food options have grown considerably in the last few decades. In fact, a study from New York University found that fast food items are now two to five times larger than their original versions.

I don’t think it’s a coincidence that the rates of obesity in this country and around the world have skyrocketed as our portions have expanded. The basic lesson here is that you can’t lose weight without paying attention to portions. So, how can you make sure you’re eating a healthy amount each time you sit down to the table? Try these portion pointers to keep your calories in check:

Rate your hunger. Being in touch with your hunger is a great way to know when you’ve had an appropriate portion. When you’re consistent about gauging your hunger signals, you’ll be able to tell if you’re eating too much or too little without having to worry about how big your meal is. I use the Hunger Scale—a 10-point scale that helps you assess your hunger level—to help gauge and control hunger. It’s an important part of The Best Life Diet—both the book and the website.

Go halfsies. Many people who eat out are shocked by the size of their dish when it gets delivered—there can be two or three servings on one plate. And yet, despite their initial reaction, they continue to eat well past the point of being comfortable (or, a level 5 on the Hunger Scale). That’s because of all the eat-more triggers at restaurants, such as music, lighting and even the size of your plate. Plus, if you’re chatting with friends, you may not be paying attention to your hunger levels. You can steer clear of these problems by asking for a take-home box right when your food is delivered. Simply pour half of your dish into the container to have another day, and then enjoy what's left. Automatic portion control!

Order an appetizer. Another option when you're eating out is to select an appetizer for your main course. These days, appetizers are actually closer in size to what an entrée should be, so consider ordering one as your main meal. Keep in mind that a well-rounded meal offers protein, carbohydrates and healthy fat. Two appetizers, such as a green salad and a cup of chili, will usually do the trick. Or try a vegetable side dish (like spinach sautéed with garlic) and an appetizer-sized crab cake.

Be a label reader. It can be easy to overdo it with packaged foods because you may consider an entire bag a single serving. But often, a product can contain two or more servings. So make sure to check the serving size on the label, and then do the math: Multiply the fat, calories and other nutritional info by the number of servings to determine how much that bag will really cost you.

Buy smart. Manufacturers have started offering more portion-friendly products, like 100-calorie packs of cookies, chips, crackers and other foods. It’s a great way to enjoy a tasty snack without having to worry about going overboard.

Don’t fall for deals. Buffets and bulk products are tempting because they seem to offer you a good buy. But buyer-beware: The supersize deal isn’t worth it! Just think of how much these bigger buys will cost you when you have to pay the healthcare costs associated with overweight and obesity.

Think small. You’re going to have to retrain your appetite to get used to smaller portions, and one way to do this is to retrain your eye. Serve your food on smaller plates so your healthy portions don’t look skimpy. It’s an old trick, but it’s one that really works.

Learn what a serving is. Use the chart below to figure out what a healthy portion is. And remember, you don’t have to eat just one serving at a sitting. Read The Best Life Diet or join www.TheBestLife.com to determine the number of servings of each food group that’s appropriate for you. For instance, on a 1,600-calorie plan, you need about 5 grain/starch servings;  2 fruits; 4 veggies; 2 dairy servings; 6 protein servings; and 5 healthy fats.  In addition, you can enjoy a 100-calorie treat of your choice. 

	What's a Serving?
	Food Group	A Serving Is
	Grains or starchy veggies	80 calories, which is equivalent to 1⁄2 cup brown rice, whole-wheat pasta or hot, whole-grain cereal; about 1 cup of cold whole-grain cereal; 1 slice whole-grain bread; one 6-inch tortilla; 1⁄2 medium bagel or English muffin
	Fruit	60 calories, which equals 1 medium-size fruit; 1 cup chopped fruit or berries; ½ cup grapes; 2 tablespoons dried fruit; ½ cup fruit juice
	Veggies	25 calories, which is 1 to 2 cups of raw leafy vegetables; ½ cup chopped non-leafy vegetables; ½ cup cooked vegetables; ¾ cup tomato juice
	Dairy	100 calories, which is equivalent to 1 cup of nonfat or one-percent milk; ¾ cup of plain low-fat or nonfat yogurt; 1 cup calcium-enriched soymilk (no more than 100 calories per cup); 1½ ounces reduced-fat hard or semi-hard cheese; 1 ounce regular cheese
	Protein	65 calories, which is 1 ounce of lean meat, poultry or fish; 1/3 cup cooked beans; 1⁄3 cup tofu or tempeh; 1 egg; 1/3 cup one-percent or two-percent cottage cheese; 1½ ounces reduced-fat hard or semi-soft cheese; 1 ounce regular cheese; 1 tablespoon peanut butter
	Healthy fats	45 calories, which equals 1 teaspoon olive or canola oil; 1 tablespoon olive or canola oil-based salad dressing; 3 tablespoons chopped avocado; 1 tablespoon almonds, pecans, cashews, peanuts or walnuts; 1 tablespoon ground flaxseed; 2 teaspoons peanut or almond butter or tahini; 8 olives.