Judging healthy portions is difficult, especially given that the portions sizes in general have grown larger and larger in recent years. My own trouble with portion control is that I’ve become used to outsized servings offered at restaurants. It is easier to reduce your portions of food through visualization, weighing and by physically restricting the size of your servings.
Portion Control Through Visualization
One way to learn how to control portions is to compare them to everyday objects, so you don’t take or eat too much. For example, 3 ounces of meat is about the size of a deck of cards; 1 ounce of meat is the size of a matchbook.
Portion Control Using a Scale
Another way is to use a scale to weigh each serving. Weighing your portions is the most reliable way to ensure that the amount you take equals what the nutritional label says is an actual serving.
Portion Control with the Meal Measure
If you have trouble with visualization and don’t have a scale, another approach is to physically restrict the size of your portions with a tool like Meal Measure. The Meal Measure is similar to visualization but inferior to using a scale, which is far more exact. While it couldn’t reasonably be used while eating out, it might help visualize reasonably-sized servings, so that when you do go out to eat, you’ll know when to stop before eating too much.