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Do you have it?

I recently started paying a little more attention to portion size/nutrition counts on packaging and cans.

Tuna cans are smaller now but a 5 ounce can is considered 2 servings. EEK! of course I checked the label AFTER eating the whole can. Bus*ted~LOL!

Do you watch portion size? Check labels?

BR, I try to keep up with portion sizes. I've found the hand method works for me. My serving must fit in the palm of my hand. If it's a leafy vegetable, cupped hands together. Recently started making (or a better word, suggesting) DH use this same method. Simple, I know, but it does help.

ETA, mainly check labels for fat and sodium content.

This message has been edited. Last edited by: Georgia Peach,

Until you get a feel for how much a serving is - use measuring cups. Since I do almost all the cooking and I've had several stints with WW - I will fill the majority of my plate (I use a smaller than standard plate) with green veggie then a 4 oz or less portion of meat and fill in with a small serving of starch. By filling the plate with the green veggie (last night it was turnip greens sauteed with Olive oil and garlic) there is not a lot of room left for other items.

To be accurate, you must measure or weigh. When I "got it" that a serving of meat is the size of a deck of cards...WOW

Even though the can of tuna listed 2 servings, I would not consider eating it all a problem. Calorie count is more accurate than serving size. IMHO

I do not worry about green leafy vegetables. Eat all I want.

You have to be REALLY careful with condiments. That tablespoon of salad dressing it 90 calories! I find that a drizzle of lemon only on my salad is pretty good.

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Originally posted by Beau's Rose:
Do you watch portion size? Check labels?

We both do. Every day and every meal. We do this to maintain our health. I prepare most of our meals, and once you make portion control a habit, you almost do it without thinking.

Eating out can present a problem but we know what we need to do, and most of the time we do it.

BR, just about every product in the grocery stores have shrunk! Prices however have increased which is why it's important to unit shop. Only then can you become a smart consumer. The other issue to be mindful of is what each company considers a single serving in regards to caloric intake. You may think you can consume a greater amount for few calories when in fact their idea of a meaningful portion is not nearly adequate to satisfy most adults. Brands continue to trick the consumer with subtle decreases in sizes while inflating prices. It behooves all of us to read labels...dieting or not.

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Do you watch portion size? Check labels?

I absolutely do this on my new diet (1200 calories a day) Last night we had chili and I added up all the calories that went into it, divided that by the 4 servings we will have.

I have been weighing pasta for years and measure my cereal. I write everything down. It is working for me. On days like today where we went out to lunch and I don't know the calorie count (had a delicious ginger chicken with string beans but in a sauce and also rice, wonton soup and two chicken appetizers) but won't eat any supper.

My bkfst is only about 230 calories so that would give me almost 1000 for lunch.

I agree with Sherry that you must be aware of everything! i.e. one candy corn is 6 calories and some things you think won't be much are a lot, a whole lot. I am loving learning this as it will definitely last me the rest of my life.

I do like Georgia Peach. I use my hand as a visual to judge a portion by. Palm of hand a serving of fish or meat or main dish, cupped hand for a serving of grain or rice, no more cheese than the size of my thumb. It helps especially when eating out. And yes, I do read labels, and I also have a nutrition text book that I consult.

Portion control can be fabulous. My mail lady has lost over 60 lbs. by just using smaller plates & only putting one or less spoonfulls of each item on her plate...instead of the FULL larger plate at each meal.

But more research is showing that many of the things we think are healthy and not fattening in one way are contributing to our weight gain in other ways...chemicals & their reactions in our human bodies.
The general consensus of how to read a label is that if it contains something you can't pronounce or don't know what it is EXACTLY...don't eat it.

Thanks Everyone!

Georgia Peach, Simple and easy seems to work to keep on track. Yes, there are those sodium issues to check also.

Charming, Good idea to to use the smaller plates. They say our plate sizes have actually grown over the years.

Sherry, It is surprising what happens with the little extra items. A recent comparison of salad dressing revealed more "sugars" in the low-fat one. So it stayed right on the shelf. We are moving towards the ready ingredients for dressing too like lemon,herbs, etc. Cheaper too!

Ricearoni, Nice that it will soon become habit to know what is the right sized portion. Love your name and it used to be a favorite side dish. I like to "think" ahead when eating out and deciding appropriate choices. It's help with those temptations on the menus.

Froo, Awareness is good as you mentioned. The "diet" concept doesn't always work so perhaps it's easier to think of it as "lifestyle" change. I have noticed more shoppers reading labels in the grocery store too.

Lady, One of your recent threads were inspiration to get back on track too. I had lots of mindless eating and not paying attention. So thanks for sharing your struggle too. Too funny that my Dmil thought she could eat chocolate bars for her dinner and it was less calories.

Cocok, The palm method seems like a winner. It makes it easy to compare portions and keep within our determined goals. Love the idea of using the thumb comparison for cheese too.

Karen, Wow, that is an amazing result for your mail lady! The extra food processing and added chemicals are valid issues for weight also. It does seem easier to grocery shop leaving those items on the shelf.

Great tips and information to help with portion control. Thanks again!

Not really about serving portions, but will throw this into the mix anyway.

I like to use one of those little bitty plastic sample spoons for eating favorite deserts. And serve on a very small, pretty saucer/bowl. (Ok, not at the dinner table, but when I am alone indulging)

Tiny bites, are better savored, a small portion seems larger, just because it can take longer to consume.

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I like to use one of those little bitty plastic sample spoons for eating favorite deserts

this is a great idea! I have some small teaspoons for sauces and such and they would be perfect. Recently found a recipe for creme brulee (my all time favorite dessert) going to make it but instead of the four portions it is will make it 8 portions and eat it with the little spoon!

The increase in the numbers of portions is another good way to cut calories. The last time I made corn muffins I put the mix in a 12 cup muffin tin instead of the six cups recommended. Each muffin of course then half the calories!

I am right there with you with the Creme Brulee!
One of the most memorable searches was with a friend, we tried daily to find the best creme brulee in Paris!

Jury is still out as to the best, but we sure had fun sampling.