Did you know that we all eat way too much? The biggest issue is actually the portion size. But how much is too much? Now you don’t have to worry about weighing or wondering.
We have compiled lots of infographics to show you exactly what you should be serving up. The answer is actually in your hands!
Hand Portion Control Guide
Even if it’s the only change you ever make, you will lose weight. Drinking a glass of water before and after meals also fills you up and will make you less hungry.
Another trick is to leave time between courses. Quite often if you rest for 20 minutes, you will find you will not need to order that dessert after all.
Elle has put together an excellent infographic that outlines appropriate portion sizes. Here are their recommendations.
- Protein (fish, chicken, beans): One deck of cards (3 oz)
- Eggs (white and yolk): One to two per serving
- Grains (rice, quinoa): The size of a tennis ball (1/2 cup)
- Oils: The size of a golf ball (2 tbsp)
- Nut butter: The size of the tip of the thumb (1 tbsp)
- Nuts: One handful (1 oz)
- Fruit: The size of a fist (1/2 cup)
- Vegetables: As much as you want
What Does One Portion Size Look Like?
Myalli has put together this excellent infographic that shows you the recommended dietary intake for the day. This is based on 1600 calories. Quite often it’s not what we eat but how much of it.
By reducing your servings, you will find yourself slimming up in no time. At this time, we should also mention that Dairy is something that should be taken in moderation.
What A 100 Calorie Snack Looks Like
via Spark People
Snacks can really add up and this chart shows you what 100 calories look like. Again, you can see that it is all about the portion size. Always put your snack or meal onto a plate.
Don’t eat directly out of jars or boxes either. You have no control over the amount that you eat. Measuring is key to achieving your goals. This Spark Infographic demonstrates 100 calories.
Hand Portion Size Guide
via Daily Mail Uk
The answer to perfect portion control is in your hands, literally. As you can see from the infographic above, you can use your palms, fists, thumbs, fingers, and even your knuckles as a guide.
This is handy when you are confronted with smorgasbords and dip bowls. You don’t need to weigh and measure, you just need to let your fingers do the talking!
Are You Suffering Portion Distortion?
via Get Healthy
Over on the Get Healthy Blog, they call it ‘Portion Distortion’. This super handy cheat sheet shows you how to use your hands and fingers to check you are not overdoing things.
If you start implementing these tips on a daily basis you will soon notice the difference.
Balanced Meal Ideas
via The Berry
So, now that you have a good understanding of what portion control is, let’s look at a typical day and how you should divide your plate up.
This infographic from The Berry is helpful and shows you what to eat, and importantly, when.
Portion Control Tool
This Portion Control Tool is brilliant. It will also help you reduce your servings and you can save so many calories a week with this one simple change.
Put your food on a smaller plate, it’s another clever idea that will trick your eyes and your belly! Get Yours Here.
How To Control Your Portions Video Tutorial
100 calories extra per day might not seem much but over a year, it’s a whopping 10 pounds.
Portion sizes have trebled over the last twenty years. Everything has got bigger including plates, cups, and animals. We are continually exposed to super-sized versions and now 61% of Americans are classified as overweight. Click play above to learn some daily tips and tricks that can help maintain your weight ^
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If you find it hard to lose weight and let’s face it the older we get, the harder it is, understanding your body shape is the key to your weight loss success.