Did you know that eating less is an essential key to weight loss? It’s even more important than exercise! It makes sense, if you think about it. No matter how many calories you burn, you’re never going to lose weight if you’re eating way too much! One of my goals this year is to work on my portion control. It’s not really that hard, and once you get into the habit of controlling your portions, you barely have to think about it. Here are some essential portion control tips to get you on your way to eating less!

Size Matters

What constitutes a portion, anyway? Well, it depends on the food you’re eating, but here are some general guidelines:

Pasta: ½ ounce of pasta is a serving. Cooked, this will be about one rounded handful.
Meat: One serving of red or white meat (2 oz.) is about the same size as a deck of cards.
Fish: A serving of fish is 3 oz. and equal to the size of a checkbook.
Nuts: A serving of nuts is about the size of a golf ball or a large egg.
Fruits & Veggies: One serving of fruits or veggies is about the size of a woman’s fist.
Potato: A potato the size of a computer mouse equals one serving.
Ice Cream: ½ cup of ice cream is as large as a tennis ball.
Pancakes: Pancakes should be no larger than a cd, and each pancake is a serving.
Peanut Butter: One teaspoon of peanut butter is as large as the tip of your thumb.

When in Doubt, Measure

Invest in a kitchen scale and a clearly marked set of measuring cups and spoons. You’ll never have to second-guess your portions if you know exactly how much you’re eating!

Eat Half

You don’t have to avoid eating out or your favorite not-so-perfect foods. Just eat half the amount you are given at the restaurant, or half the amount you would normally eat. Eat all of your veggies, of course, unless they’re smothered in butter or dressing! This takes some willpower, but just remember that if you save half of your dinner, you can take it home and enjoy it twice!

Skip Buffets

In today’s economy, buffets are hard to pass up, but they’re torture to a dieter! If you must go to a restaurant with a buffet, ask if you can buy a salad bar only ticket, and choose a light dressing. Don’t focus on the fact that you’re not eating all you can eat; be proud that you’re sticking to your goals!

Smaller Plates

Speaking of buffets…Have you noticed how tiny the plates are at some buffets? There’s a reason for that! When you completely fill a tiny plate, it tricks your brain into thinking you’re eating more than you actually are! So, if you’re feeling bummed about portion control, or always feel hungry after a meal, try using a smaller plate next time you dish up. You can thank me later!

½ the Plate Rule

Whenever you eat, try to fill at least half of your plate with veggies. The remaining half can be split into two quarters, one for meat and one for your starch. Try to follow this technique at every meal, and you’ll find yourself filling up faster and eating less in no time!

Portion control is one of the easiest ways to keep tabs on your diet. Of course, exercise and cutting all the junk foods from your diet help too! I hope my tips have helped you get a firm grasp on portion control.

Happy portioning!

Andrea McMann tries valiantly, and sometimes fails miserably, to keep herself and her family active and healthy, despite her insanely busy schedule as a wife, mother of two, freelance writer, and blogger. In addition to writing for Peekaboo Picks, Andrea writes for Inhabitots, and blogs at Chocolate Fingerprints.