In portion control, a serving isn't just what you decide to put on your plate. Portion control means managing your caloric intake each day by knowing the recommended serving size of a given food, and eating only that much. Each serving is a specific amount of food determined by common measurements. Research shows that many people underestimate how many calories they are actually consuming each day by as much as 25%. Knowing what one serving looks like is a good way to more accurately estimate the calories you're eating.

You can use common visual equivalents of many foods to determine what one serving looks like, 3 oz. of meat or poultry, for instance, is the size of a deck of cards (see chart). But it's not always possible to use this technique. It may be time consuming, but it's a good idea to learn what one serving of each of your favorite foods looks like. Using the USDA Food Pyramid (www.MyPyramid.gov) or a similar guide, find out the amount of a recommended serving of that food and measure it out. Although this task may sound daunting, taking the time to do this will soon allow you to "eyeball" the amount of food you eat at a meal to know if it is too much or too little.

Other ways to control portions are to:

• Use smaller dishes at meals

• Don't go back for seconds

• Eat off of plates and never out of the bag or carton

• Don't keep platters of food on the table to avoid "picking"

More on this topic

Understanding Wellness (VIDEO)
What Is Wellness?
Quit Smoking
Smoking & Your Arteries
Eat Healthy
Foods to Avoid
Foods to Enjoy
Fiber Helps Lower Cholesterol
Good Fats: Omegas 3 & 6
The Daily Nutrition You Need
Portion Control
Daily Exercise
Aerobic Exercise
Speed Up Your Metabolism
Benefits of Exercise
Lose Weight
Measuring Fat

Related Health Centers:

The 9 Visual Rules of Wellness, Wellness and Prevention Part I, Wellness and Prevention Part II, Reverse Aging