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Portion Control for Medical Weight Loss

When it comes to portion sizes, America’s cups are quite literally running over. Value-meals are supersized, homemade meals are rare and sodas are looked at as an energy boosting alternative to water.

While your dietary choices will have to undergo their own set of changes during your medical weight loss program in Hackensack, portion sizes are another aspect of your new diet and lifestyle that you should be conscientious of.

Portion sizes are out of control. There are many people who overeat routinely, often times without any awareness that they are overindulging in their meal or snack. Plates and bowls are larger to accommodate our growing appetite, while pre-packaged foods are stuffed into larger containers so that we can get more for our money, helping us to feel fiscally responsible as we mindlessly munch on multiple servings of potato chips, cookies or whatever else we find in the vending machine.

Learning to Manage Portion Sizes

Portions are dictated by the food manufacturer in conjunction with the FDA. A recommended portion size refers to how much of an item it is suggested you eat at one time. Often, the serving sizes that we help ourselves to—as well as those we are served up at restaurants—are significantly larger than what we should be eating.

Consider the recommended serving size of these popular food items:

  • Beef: One serving of lean beef is three ounces. This is about the size of a deck of cards. Many restaurants serve up burgers and steaks that are anywhere between six and sixteen ounces.
  • Bagel: A properly sized bagel is the size of a can of tuna, or about 3-4 inches in diameter. Many bagels at artisan shops are about twice that size, which means one bagel is really two servings.
  • Butter: Restaurants serve up small bowls of butter for bread, but one serving of butter should be just one tablespoon. This is the size of a poker chip.
  • Burrito: This popular restaurant dish is often featured by restaurants for its large size. Burritos are loaded to the brim until they take up the whole plate, and then they are topped with cheese to-boot. One appropriately sized burrito should be the size of a checkbook.

There are several medical weight loss programs you can take to start managing your portion sizes. Start reading nutrition labels to learn more about what a recommended portion is, and measure your food out appropriately before digging in. When you do serve meals at home, use smaller plates and glasses so you can control how much you consume. And while out to eat, try asking for a to-go box right from the start and pack away half of your meal before you have a chance to eat more than you intended. By becoming aware of your portion sizes, you will be one step closer to your weight loss and wellness goals.