3. Serving Size vs. Portion Size: Know The Difference
Serving sizes per container are listed on the nutrition facts label. For example, a small bag of pretzels may say that it contains two servings, so if you’re eating the whole bag—your portion size—you’d have to double the calorie, fat, and carbohydrate information per serving to know how much you’re consuming.
4. Use Portion Control Plates
In a June 2007 study researchers at the University of Calgary randomly assigned 130 people with type 2 diabetes to use those plates or regular ones. Overall, 17% of those who used the plate lost 5% or more of their body weight, while only 4.6% of the control group did; 26% of those who used the plate were able to cut back on diabetes medication.
With so many over-sized choices at our disposal, it’s up to us to make the right choices. When you’re asked to “supersize“, “upsize“, or otherwise enlarge your order, say no. And when you’re at home, use smaller plates, smaller glasses, and smaller serving spoons to serve up your homemade meals (research supports this tactic). There are many steps you can take to control serving sizes and portions, and making the right choice—the smaller choice—is the first logical one to make.