“What gets measured gets managed.”

The Holiday season makes it very  difficult to stick to your S.M.A.R.T. weight management goals.  But, focusing on how much to eat, not just what to eat can keep you on track.

A Portion or a  Serving?

Most people do not understand the difference between a “portion” and a “serving.”  A “portion” is the amount that you choose to eat at any one time, which may be more or less than a recommended serving.  Three slices of deep dish pizza for dinner? That’s a portion.  A large bowl of cereal with enough milk to keep it crunchy? That’s a portion.  A double cheeseburger with large fries? That’s a portion. You get the idea .  .  . On the other hand,  a “serving” is the amount of food recommended for a particular food group.

Examples of a Serving

• 1 slice of bread
• 1 cup of milk
• 2 tablespoons of peanut butter
• ½ cup cooked rice
• ½ cup ice cream
• 18 potato chips
• 10 skinny French fries
• 2 tablespoons salad dressing
• 1 cup raw salad
• ½ cup cooked vegetable

The Nutrition Facts Label on packaged foods also lists a serving size.  However, the serving sizes on the food labels are not always the same as those recommended by dietitians and nutritionists.  Nevertheless, the serving sizes on the packages make it easier to compare similar foods.

Many people are shocked when they find out that the amounts they often eat  two or three actual servings.  For example, when the dietitian looked at Melissa’s food diary, she noticed that Melissa ate a pint of ice cream for dinner last Tuesday.  Melissa was surprised to hear that a pint of ice cream contains 4 servings and over 1000 calories!   She was also surprised to hear that a serving size of salad dressing was just 2 tablespoons.

Tips for Managing Food Intake

In addition to watching your portions closely, here are some other tips for managing your food intake:

1. Measure your food with measuring cups and spoons to get an idea of serving sizes
2. Do not eat out of packages; always put your food on a plate or in a bowl
3. Put your foods on smaller plates and avoid those large platters
4. Do not go back for seconds (or thirds)
5. Reduce the amount of food you put on your plate; food should not be hanging off the plate or falling out of the bowl

Although, there are no quick fixes to managing your weight, understanding the difference between a portion and a serving is a step in the right direction.

Reflect

1. On a scale of 1-5, how often do you eat more than the recommended serving size of your favorite food?
2. Which of the above suggestions for managing your food intake can you do this week?

Tell us about your experience in the comment section of this blog.  You can also join the conversation on the Keep It Tight Sisters Facebook Group.

Keep It Tight Sisters.

Eat. Move. Breathe.