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happy senior woman eatingWhen you’re hungry, your mind gets excited and you overindulge on a delicious meal. At a restaurant, extreme hunger may drive you to order more food than your body actually needs.

After eating, you can be left feeling bloated and way too full. To prevent this from happening to you, here are a few ways that portion control can help.

Recommended Portions

Portion sizes may differ based on age, weight and activity levels. Per, here are the recommended portion sizes by average daily caloric intake:

Food Group Amounts for 2,000 Calories a Day:

  • Fruit: 2 cups
  • Vegetables: 2.5 cups
  • Grains: 6 ounces
  • Protein: 5.5 ounces
  • Dairy: 3 cups

Food Group Amounts for 2,400 Calories a Day:

  • Fruit: 2 cups
  • Vegetables: 3 cups
  • Grains: 8 ounces
  • Protein: 6.5 ounces
  • Dairy: 3 cups

Food Group Amounts for 2,800 Calories a Day:

  • Fruit: 2.5 cups
  • Vegetables: 3.5 cups
  • Grains: 10 ounces
  • Protein: 7 ounces
  • Dairy: 3 cups

Use Your Plate

Don’t worry about dirtying a bunch of measuring cups. You can use your plate to measure your portion sizes when it’s time to eat! The average size of a dinner plate is 10.5 inches in diameter, but it does not have to be exact:

  • Protein: Quarter of a plate (Meat, Tofu, Beans, Fish, Eggs)
  • Carbs: Quarter of a plate (Whole Grains)
  • Fat: Half tablespoon (Cheese, Oils, Butter)
  • Vegetables: Half of a plate

Use Your Hand

It’s also common to use your hand as a guide to determine the correct portion sizes. Here are a few examples:

  • Palm: 3 to 4 ounces (standard serving for protein)
  • Clenched Fist: 1 cup
  • Thumb: 2 tablespoons
  • Finger Tip: 1 teaspoon

Benefits of Portion Control

Here are a few ways that staying in control of your portion sizes can benefit you:

  • Easier to Digest Food
  • Ease Discomfort and Bloating
  • Maintain a Healthy Weight or Help with Weight Loss
  • Help Stay Energized
  • Control Blood Sugar Levels

Tips to Get Started with Portion Size

New to portion control? Here are some tips to help you get started:

  • Eat slowly and savor your food
  • Ask for half a portion size at restaurants
  • Drink a glass of water before each meal
  • Fill up on vegetables
  • Use smaller dishware

At Colony Diner, we can accommodate your dietary needs! Visit our restaurant today.