Ever wondered how to measure portion size or how to control your eating? I’m sharing my easy top tips for portion control!
Today, I want to discuss portions. Remember when we talked about not focusing on trying to eat the PERFECT diet, so that it totally stresses you out?
Well, I thought you might want some SUPAH SIMPLE tips and guidelines to actually put that into practice.
How Do You Control Your Eating?
While I am a full believer in moderation, and sometimes eating things just for enjoyment, I think the best way to control your eating is by learning what a proper portion size actually looks like. Portion control matters. (source) Unfortunately, proper serving sizes have been crazy BLOWN up this day in age. Just go to a restaurant or look at the “serving size” on the back of ice cream.
Let’s be real. You and I both know we ain’t only eating ½ a cup of the stuff. And don’t try to measure it out to see what it looks like.
It’ll make you cry.
How Do You Measure Portion Sizes?
So, what constitutes a proper portion and how do you measure it? Well, you see those things at the end of your arms called “hands?” They just so happen to be SUPER helpful in giving you a good estimate of the proper serving size for YOUR body, without having to obsess about counting calories.
Here’s the general rule of thumb. Or “rule of hands:”
- Take your hand make it into a fist. PRESTO! One serving of whole grain carbs should be roughly that size. Wasn’t that easy? You first will also tell the proper portion of vegetables to eat!
- Now, what about protein you say? Take your hand and put it up to your face. Whatcha see? Your palm? GOOD. A proper size of protein should be the size of that right there.
- What’s left? Fat. Look at your thumb. That right there is the size of a proper fat portion, like cheese or nuts!
I bet you thought your hands were only for picking up that fork and allowing it have some face time. BUT NO SIREE.
Now that you know exactly how to figure out your portion size…
3 Top Tips for Portion Control
- Use small, salad plates instead of large dinner plates. I mean, it’s REALLY hard to over-fill a salad plate. I use this trick ALL THE TIME.
- Drink a glass of water and wait 20 minutes. Are you still hungry? Eat! If not, you were probably just thirsty.
- Use plates with color contrast to your food. When the food just blends in with the plate, you’re likely to eat more of it.
Gayle @ Pumpkin 'N Spice says
What a great idea to portion control based on the size of your hand. I never thought of that before! And I definitely like the idea of using colored plates, too. Thanks for the tips, Taylor!
Taylor Kiser says
You’re so welcome Gayle! It’s so much easier knowing you’ve got it all attached to your body 😉
Erin @ Miss Scrambled Egg says
A super-cute and simple way to make sure you’re maintaining the right portions! I love this. 🙂
Taylor Kiser says
Thank you Erin! 😀 Glad you love it!!
Matea says
I didn’t know about how the color of the plate could influence how much you ate! That’s crazy! And good to know! 🙂
Thanks for the easy “rule of thumb/hands.” So much easier to remember that way!
Taylor Kiser says
Right! It’s the little things you don’t think about!
Thanks Matea! 😀
Tiffany says
Thanks for such great tips!!
Taylor Kiser says
Thanks for reading, you’re welcome!
Rebecca @BeTrulyNourished says
Great post! I think plate size is one of the best tricks we can use to manage portion size. Have you heard of Brian Wansink? He pioneered the research into mindless eating. He’s done tons of studies on plate size & has found that eating off an 8-9 in plate is most beneficial to consume less without feeling deprived. They found that people typically ate more off a salad plate vs an 8-9 in plate because it was smaller & they felt like they had to go for seconds to get enough to eat. But that’s awesome that a salad plate works for you!
Taylor Kiser says
I have not heard of him, but that totally makes sense! Sometimes a salad plate does feel a little on the small side, I’ll have to look into that! Thanks Rebecca!
Jenn - a traveling Wife says
I love to use my hand as a good rule of thumb to measure portions. I also like to fill half my plate up with greens first then build up the rest of my plate. It helps me eat more veggies and less carbs or overeat protein.
Taylor Kiser says
Yep!! Those are also some really great ways!! Thanks for sharing Jenn!
Christine says
Great tips! I have salad plates, but honestly, they’re packed away because we never used them. It might be time to go looking for them!
Taylor Kiser says
You never know unless you try! 🙂 Thanks Christine!
Shashi at RunninSrilankan says
Yay for the “rule of hands”!!! You are right – I’ve measured a half cup of fro yo before and I was 🙁 indeed!
Taylor Kiser says
RIGHT! It’s SO PIDDLY! 🙁 Thanks for reading lady! xoxo
Britney says
I love eating on smaller plates! It helps me a lot but I just have to remember not to get much more or else it’s the same as a big plate!
Taylor Kiser says
Haha! I TOTALLY feel ya! Thanks for reading Britney!
Run DMT says
Love these tips! I like using salad plates to control my portions. So, since I have two thumbs, that means I can eat two slices of cheese, right? 😉 Pinned and shared!
Taylor Kiser says
Hahaha! Yep 😉 Thanks for sharing!!