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Portion Sizes

Posted on 01/30/2013

This time of year many people are focused on New Year's resolutions to lose weight and improve their health. That's why I thought it would be a great time to tackle portion sizes as a way to reduce caloric intake. If you control your portions, you will control your calories. Smaller portions equal fewer calories. 

There is great confusion out there about how much one should eat (i.e., portion). I hope to help shed some light on this subject, since I feel our country is really confused and there's a lot of portion distortion out there. Just go out to eat some time and see what is served as an entrée. It is HUGE! Enough food for several people for many meals.

Not everyone sits down to delicious, portion controlled meals like Seattle Sutton's Healthy Eating. That is unfortunate, since I feel our meals really illustrate how much one should eat and the right mix of food for optimal health.

Because people tend to underestimate what they eat, and tend to eat more calories every day than what they need. It is good to keep a few simple tricks in mind when you are "going it alone" and trying to establish healthy eating habits.

Portions on your plate should reflect the following sizes, keeping in mind your plate should not be huge but a small dinner plate or even a salad plate to control calories:

½ vegetables, ¼ protein and ¼ starch (whole grain starches are heart healthy).

In terms of creating servings of each type of food you consume. Remember these tips:

  • One serving of vegetables and fruit should equal the size of a baseball. That is equal to 1 cup. 
  • One serving of poultry or meat is about the size of a deck of cards. That is equal to 3 oz. The same serving goes for fish, but think of it in terms of a checkbook.
  • One serving of yogurt is equal to a baseball. That is equal to one cup. A serving of cheese is equal to 3 stacked dice, or 1 ½ oz.
  • One serving of grains/starches is equal to a light bulb or ½ cup. 1 serving of cereal is equal to a baseball or 1cup.


When you sit down for dinner, if you are not eating Seattle Sutton's Healthy Eating, then you must portion out your meal and decide how much of each meal component you will consume. Hopefully those tricks will help you in obtaining the correct portion sizes and help you reduce your caloric intake, which in turn will help you lose weight and achieve your weight loss goals!

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Speaking of weight loss and achieving goals. As of week #3, the contestants for the Peoria Slim Down Contest have lost a total of 176 pounds! Be sure to check back here next week for the latest in contest results. For more information visit us at seattlesutton.com. You can also find us on Facebook: facebook.com/SeattleSuttons and follow us on Twitter: Twitter.com/SeattleSutton. 

post-author

Seattle Sutton, BSN, RN

She made healthy eating her mission in life long before anyone else did, in hopes of helping her own obese father. A registered nurse by training and entrepreneur at heart, she lives, eats and breathes everything about healthy eating and helping to improve people’s eating habits and overall health. She enjoys never having to bother with grocery shopping, cooking and counting calories. Her favorite SSHE meal, although it’s hard to pick just one, is the Potato Gnocchi with Basil Pesto Sauce.

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