Strategies for Portion Control

Strategies for Portion Control
(from WW.com)

Over time restaurant portion sizes have expanded immensely – often to two or three times what they should be. Friends and family may fill a plate out of generosity. But combined with a "clean-your-plate" mentality, this can spell trouble. These strategies will help you keep control.

Divide your meal in half. As soon as the plate is set in front of you, ask your server to wrap up the other half to take home. Doing this right away helps you avoid the temptation of eating too much just because it's there.

Consider ordering from the appetizer or kids menu. Portions are almost always smaller. Also, restaurants will often make half portions or lunch-sized portions at dinner time, if asked.

Use your hand to measure the actual amount of food on your plate. Here's how:


•Your fist is equal to one medium fruit or one measured cup


•Your palm minus the fingers is a 3 ounce portion of cooked meat


•Your thumb (whole thumb, from tip to base) is equal to one ounce of meat or cheese


•Your thumb from the tip to the first joint is about 1 tablespoon


•Your index finger from the tip to the first joint is about 1 teaspoon

Having a visual idea of correct portion sizes in mind is key when dining out.