Take Control of Your Weight

Learn to control calories and portion sizes, make recipes leaner, and eat light in a restaurant. Also find snack and meal ideas and calculate your calorie needs

• Controlling Portion Sizes

The recommended portion size for meat is 3 ounces: the size of a deck of cards. But you wouldn't know it from the huge portions now common. Control food portions for a great start for weight loss.

As Meals Swell to "Super-Size," So Do American Waistlines
Eating smaller portions of food is one of the easiest ways to cut back on calories—but it can also be one of the most challenging, with the current trend of super-sizing. Huge portions, all-you-can-eat-buffets, and extra-large "single servings" of chips, candy bars, and other snack foods can all contribute to overeating.

How do you know a reasonable portion of food when you see it? Visualize the objects mentioned below when eating out, planning a meal, or grabbing a snack. For example, the amount of meat recommended as part of a healthful meal is 3-4 ounces—and it will look to be the same size as a deck of cards.

The Look of Normal Portion Sizes

• 1 oz. meat: size of a matchbox
• 3 oz. meat: size of a deck of cards or bar of soap—the recommended portion for a meal
• 8 oz. meat: size of a thin paperback book
• 3 oz. fish: size of a checkbook
• 3 oz. cheese: size of 4 dice
• Medium potato: size of a computer mouse
• 2 Tbs. peanut butter: size of a ping pong ball
• 1/2 cup pasta: size of a tennis ball
• Average bagel: size of a hockey puck.

Even bagels have become super-sized, which gives this reasonably healthful breakfast item a high calorie count. Bakeries and grocery stores often carry jumbo bagels that measure 4¼ inches across and contain 300-400 calories each. A regular, 3-inch-diameter bagel has about 150 calories and counts as two servings of bread in the grain group.

• To eat smaller portions try the following ideas:

When eating out

• Choose a regular hamburger at your favorite fast food stop instead of the larger burger, and save about 150 calories.
• Have the small fries instead of the super-sized and save about 300 calories.
  
• order the small soda. It has about 150 fewer calories than the large one.
• Share an entrée with a friend when you go to a restaurant.
• Ask for half your meal to be packed for you and eat it for lunch the next day.

At home

• Don't "eat from the bag." When snacking, place a few chips, crackers or cookies in a bowl to help prevent overeating.
• Buy single portions of snack foods so you're not tempted by the whole bag or box.
• Like butter and sour cream on your baked potato? Mayonnaise and cheese on your sandwich? Cream cheese on your bagel? Use half the amount you usually do—and save even more calories by using lower-fat varieties.

Boost Servings of Fruits and Vegetables

ACS recommends five or more servings of fruits and vegetables each day to help prevent
cancer. Since the serving sizes are relatively small, most people can easily follow the recommendations. Substitute low calorie, high-fiber fruits and vegetables for higher calorie foods and snacks; they'll help you feel full and you'll save on calories!
The list below explains the size, shape, and/or look of one serving.
medium apple or orange: the size of a tennis ball
1 cup chopped raw vegetables or fruit: baseball size
1/4 cup dried fruit (raisins, apricots, mango): a small handful
lunch-box size container of unsweetened applesauce
cup of lettuce: four leaves
chicken stir-fry with 1 cup of mixed broccoli, carrots, and mushrooms (= 2 vegetable servings)
1/2 cup cooked or canned legumes (beans and peas)
5-6 baby carrots