How to Control Your Portions and Your Weight

Portion control can slip up almost anyone no matter how hard you try. How do you know if you're eating the right amount of food? You can measure everything out, teaspoon by teaspoon… or you can try this simple guide.

Portion Sizes Made Simple

Looking for a quick, easy way to know you’re eating enough but not too much? Look no further than your own hand! Every time you prepare a meal or sit down to eat outside of the home, you can follow these guides to gauge how much you should be eating by simply looking at your hands. Here’s how to measure your portions with ease.

• Meat

  A serving of meat should be 3 or 4 oz., but what does that look like? It’s about the size or your palm.

• Pasta

  This carb-packed food should be no more than a 1/2-cup serving--or the size of your clenched fist.

• Peanut butter

  A quick snack, you need no more than a tablespoon of peanut butter. The distance of your knuckle to the tip of your thumb is just the right amount.

• Butter

  Go easy on the butter, but what does that mean? Try 1 teaspoon max on your toast or about the size of the tip of your index finger.

• Ice cream

  Ice cream can easily pack on the fat and calories, so avoid. A couple spoonfuls to taste; One cup is about the size of your closed fist.

Be in control of your weight

Controlling the number on the scale starts with controlling how much and what you eat. The serving size listed on food packaging isn’t always how much you should eat. But with these guidelines, you can easily keep yourself—and your weight—in check.

Power Tip

Need advice on what’s really going to help you lose the weight? A consultation with a doctor who specializes in medical weight loss is the first step to safely losing up 10 to 20 pounds a month. Call 718-491-5525 to set your first appointment with Bariatric Physician, Dr. Aron of WeightLossNYC™