You’ve heard it a million times: portion control. We all know the key to getting and staying thin is by controlling how much we eat. It doesn’t matter if all you eat is whole grain bread and 100% pure fruit preserves, if you eat 15 slices a day; you’re not going to get or stay thin. Trust me, I’ve been there. I had convinced myself that as long as I made healthy choices and stayed away from processed food I would be fine. What I didn’t take into consideration were my portion sizes. So yes, I was eating cheese-free whole-wheat pizza loaded with fresh roasted veggies instead of the deep-dish cheese pizza I would normally have, but I was also eating enormous amounts. There’s no way around it: portion control is the most important factor to consider when trying to lose or maintain your weight.


But how is one to know what constitutes a portion? What exactly is one serving of pasta? What does that really mean? To help remember how much you should be eating at any given time, you can use every day household items as your guide. For example, a standard serving of waffles is one (1) waffle and it should be the size of a compact disc. Other common food items include:

* cereal (1 c.) = a baseball
* salad dressing (2 Tbsp.) = a shot glass
* nuts (1 oz.) = a cupped palm
* potato = a computer mouse
* dinner roll = a hockey puck
* butter (1 tsp.) = a Scrabble tile
* fruit (1 c.) = a tennis ball
* cooked pasta (1/2 c.) = a golf ball

Most of us eat the same foods over and over again. Determine what your most common food choices are, learn what a portion size is looks like and memorize it. After awhile you’ll be able to easily eyeball correct portion sizes and stay in control.

Another way to ensure you aren’t super-sizing your portions, and your waistline, is to read all food labels. You’d be surprised what constitutes a single portion of various packaged foods. For example, your favorite granola bar may say it only has 100 calories per serving but when you read the label and it says each minuscule bar contains four servings, you know it’s time to give up the bar.

Buffets are a portion control nightmare. If you’re like me, you probably feel like you have to eat a lot at a buffet because you’ve paid for it. It is nearly impossible to practice portion control in an "all-you-can-eat" situation, there’s just too much leeway. And as a result we often over do it. The best way to stay in control of your portions at a buffet is to avoid the buffet. Seriously, step away from the buffet.

Journaling is another good way to keep your portions in check. Get yourself in the habit of writing down everything you eat, being as detailed as possible. Include not only what you ate, but exactly how much and at what time. After awhile you may notice that there are certain times during the day when you are eating more. Being hyper aware of your eating habits will help you keep your portions, and your weight, in control.

Getting and staying thin is not always easy. Exercise is important as is making healthy food choices. But, ultimately portion control in the key to getting and staying thin.

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