The Importance of Portions and How to Follow Portions

Size matters. Research has shown that people consistently eat more food when offered larger portions. Portion control is incredibly important when you're trying to lose weight and keep it off.

If you have a weight loss goal and are following a Meal Plan, pay very close attention to the serving and portions noted.

While you can eat a healthy meal by following the recipe (yay), if you don’t follow the portion guidance you can easily eat extra calories and find yourself plateauing with your weight-loss goal (boo).

For a week or two, I recommend measuring your food so that you can adjust your ‘eye-ball estimates’ for your portions. After a couple weeks STOP weighing and measuring your food as this can become an unhealthy practice where you obsess instead of trust yourself that you can do this sustainably.

You can totally do this! Trust in yourself.

The great news is you have the portion control tool you need everywhere you go including restaurants, your in-laws, and your own kitchen. Your hands!! Here’s how to use your hands to guide your portions…

TWO LARGE HANDFULS:

Fill up your plate with any non-starchy vegetables like salad, green beans, cucumbers. Starchy vegetables like carrots, potatoes and sweet potatoes should have a smaller portion as shown on the section below.

Remember these are plain veggies, so if you add any sauces, oils or dressing they need to follow their own portion control guidelines as shown to further down.

ONE LARGE HANDFUL:

Starchy vegetables like carrots and sweet potatoes are good for you but should be enjoyed in a smaller portion than non-starchy vegetables. Why? These guys have a much higher carbohydrate content than those leafy greens. For example, one handful of sweet potatoes has 20g of carbs compared to less than 2g of carbs in two handfuls of spinach.

Fruit is also great for you and it’s a delicious way to get the nutrients you need to thrive. However, the sugar and carbohydrate content is much higher in fruit than most veggies, so enjoy these with portion parameters in mind. I too often see my co-workers scarfing massive bowls of fruit salad (like massive!) at their desk in an attempt to “eat healthier”.

However, the sugar and carbs in the too big of portion sent their energy crashing soon after and isn’t helping them get results. One handful of fruit typically has 15-20g of carbs and usually at least 10g of sugar. While the sugar is natural, it is still sugar so moderation here is important.

ONE PALM:

Lean mean protein! For women I often find that the portions chosen of this macronutrient is not “enough”. Your protein portions from lean sources like chicken, lean ground turkey, and fish should cover the entire palm of your hand.

Even enjoying lean ground beef, bison and fatty fish once a week in this portion is great for you!

ONE FIST & KEPT IN CHECK:

Grains can be great for you! In particular whole grains like oatmeal and whole wheat bread, are an important source of many nutrients including fiber, B vitamins, folate and minerals. However these can quickly get out of control as plates loaded with pasta, rice and bread come by the basket!

One fist or one small slice is a sensible serving of 20-25g of carbohydrates.

GOOD IN SMALL DOSES:

Healthy fats pack amazing nutrition benefits, like better brain function and improved skin and eye health. However, the portion size of one serving of these healthy fats often shock my clients.

Just 12-16 almonds is a “serving”. Next time count out those nuts, then look at the scant handful in your palm. Yup, that’s it.

Most people are eating nuts by the large handful (after handful)! Nut butters and healthy oils like olive oil are similar. A spoonful is all you need.