Many of us are accustomed to associating large restaurant portions with greater value. Naturally, we try to recreate that same experience at home when preparing meals. Unfortunately, this habit often leads to overeating, weight gain, which then leads to feeling overwhelmed and defeated. This article will give you information on ways to keep your portions under control.
Read Labels Carefully: Why it Matters More Than You Think
One very common mistake we make as consumers is to not know our portion sizes. Calories are directly associated with portion sizes and manufacturers are now labeling the amount of servings in their products. It might surprise you to know that there are 3 servings in a pint of ice cream. It is our responsibility to use nutrition labels to monitor our caloric intake, and recognize when we might be consuming too much fat, sugars, or sodium. Make sure to read the labels on your food to prevent extra calories from sneaking into your diet. Check the label to determine sugars, calories, fat, and sodium for everything you eat. Unsure of your dietary guidelines? Check the US Department of Agriculture for updated information.
Portion Your Food: Don’t Eat Out of the Bag!
One of the biggest mistakes we make nutritionally is eating right out of the bag or food container, instead of portioning out our food. This leads us to eat way more than we intended, and the calories start to multiply. A good strategy when eating any food is to portion it out ahead of time. Pints of ice cream can be cut into servings, chips and other snacks can be measured ahead of time for easy access and more control. Use measuring cups to make sure your portions are accurate. Guesstimating will lead to overestimating!
Eat for Satisfaction: Savor Each Bite, Feel Truly Full
Another great mindful eating technique encourages you to savor your food as you eat. This means eating slower, tasting each bite, and taking breaks during meals to enjoy the food. When you slow down and truly savor each bite, your brain gets the memo: “Hey, we’re satisfied!” But if you’re zoning out in front of the TV while snacking, your brain might miss the fullness signal—and suddenly, the whole bag of chips is gone. Oops!
Portion control helps maintain caloric intake, supports balanced nutrition, improves digestion and energy, and encourages mindful eating. Take charge of your plate—read nutrition labels, eat mindfully, and track your calories to stay on course with your health goals. To create an eating plan and determine your nutritional needs, visit myplate.gov.
For more information, check out this EDIS publication, Portion Control: A Key to Weight Management.
U.S. Department of Agriculture. (2025). MyPlate Kitchen Website. Available at: https://www.myplate.gov/resources/tools
“Portion Control: A Key to Weight Management: FCS8937 FY1219, Rev. 3 2024”. EDIS 2024 (2). Gainesville, FL. https://doi.org/10.32473/edis-fy1219-2024.
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