How to Measure Food Portions and Eat Right

    Published: June 22, 2023

    If you want to lose weight, measuring your meals can help as it helps you determine how much you’re eating and plan accordingly. Understanding the basics of healthy eating, including food groups and how to get what you need with smaller portions, isn’t as challenging as it may seem. Learn how to measure food portions and achieve your weight loss and fitness goals. 

    Know Your Food Groups

    Healthy eating habits are vital to living a healthy life. Incorporate plenty of vitamins and minerals in each of your meals. Here are specific food groups to consider when planning your daily breakfast, lunch, dinner, and snacks. 

    • Whole Grains: Thanks to the fiber content of whole grains, you’ll feel fuller without consuming as many calories when you incorporate them into your diet. Consider whole-grain bread, pasta, cereals, or oatmeal, and strive to include whole–grain additions when making soups, stews, and casseroles. 
    • Protein: Lean meat, poultry, wild-caught fish, beans, eggs, and nuts supply much-needed B vitamins, iron, zinc, and magnesium. Foods with higher protein levels also help you feel full longer. 
    • Fruits: Fresh fruits, especially dark berries, apples, bananas, and avocados, provide your body with antioxidants that help protect against chronic illnesses and diseases.
    • Vegetables: Multi-colored whole veggies supply needed nutrients such as fiber and vitamins A and C, as well as folate and potassium.
    • Dairy: Low-fat milk, cottage cheese, and similar dairy products supply calcium and protein. You can substitute almond milk or other nut-based milk if needed.

    How To Measure and Eat Healthy Portions

    Planning, preparing meals, and applying portion control can help prevent overeating. Here are some tips for incorporating these habits into your everyday life. 

    Choose Smaller Plates 

    If you use bigger plates, spoons, or glasses, you may unconsciously eat or drink more than your body needs. For those interested in eating less, switching to smaller plates and bowls can be a small change that yields significant results. 

    You may not even notice that you’re eating a lot less. Give it a try and see if you feel full after eating food from a smaller dish. 

    Always Measure or Weigh Your Food

    Measuring or weighing your portions helps you determine how much you eat at each meal. A scale for measuring food is a helpful tool in the kitchen, although you can use a plate to get started. Using a smaller dish, apply the following ratio:

    • Half the plate of vegetables
    • A quarter of the plate for protein
    • A quarter of the plate for whole grains or starchy vegetables
    • Half a tablespoon of any cheese, oils, or butter

    This is only a rough guide. Talk to a nutritionist, dietician, or primary care doctor for specific dietary needs. 

    Another way to measure food portions without buying extra tools is to use your hands.

    Here’s a sample guide to get you started:

    • One palm-sized serving of protein for women and two palm-sized servings for men
    • One fist-sized serving of vegetables and salad for women and two fist-sized servings for men
    • One cupped-hand serving of whole grains for women and two for men
    • One thumb-sized serving of fatty foods for women and two for men

    Your lifestyle influences how much fuel your body needs, so adjust as needed. Once you determine the proper portions, using food portion containers makes it easy to split the food you prepare for future meals. When you’re hungry, it’s easy to grab a pre-portioned container out of your fridge.

    Eat Less When Eating Out

    Many restaurants serve large portions, which has affected the skewed perception of proper meal sizing. If you enjoy eating out regularly, here are some ways to apply portion control to your meals:

    • Ask for a half portion.
    • Share a meal with your partner. 
    • Order from the children’s menu.
    • Pick a starter and side dish rather than an entrée. 
    • Ask for sauces or dressings on the side. 
    • Avoid buffets or all-you-can-eat restaurants. 
    • Eat half the meal and bring the rest home for later. 

    These tips can help you avoid overindulging and sticking to the right portion sizes. 

    Truvy Can Help

    Measuring food portions can create healthy eating habits that lead to a healthier life. Truvy and its abundance of health products also support your efforts, promoting overall health and weight loss. Discover all the Truvy products and what each can offer as you improve your lifestyle.