Part 2 – Control Portion Size

  healthy weight is within reach of everyone.  But to people whose eating habits are out of control, it may seem like an impossible dream.  Fortunately, gaining control of eating habits can be achieved.  A crucial part of healthy eating includes food and drink portion size control -- that means being more conscious of the size and number of servings you're used to eating and then taking steps to reduce the portion size and the calories you're consuming.

In this program, we're giving you practical tips that can be used for the rest of your life.  Ideally, you'd have the time to weigh and measure every item you eat or drink. That way you'd know exactly how many calories you're eating.  In reality, you won't always be able to do that.

The following links will help you learn about US Department of Agriculture's Food Guide Pyramid, what a serving size is and how to easily estimate serving sizes.  You might be surprised at what you thought was 1 serving was really 1 1/2 or 2 servings.  After reviewing the information under each link use the back button on your browser to come back to this spot.
 

USDA New Food Guide Pyramid
Serving Per Day Needs
What Counts as a Serving?

Estimating Serving Sizes
Click here to take the Quiz - Serving Sizes. 
 

As you make positive changes, please remember to maintain your Daily Food & Activity Record using the calculators and blank forms available under  Calorie Calculators on the top frame.  Start to notice patterns of eating smaller portions and fewer calories.  When you note successes, reward yourself -- with a non-food reward, of course!  Make a special note when you resisted temptation and made wise food and drink choices.  But also look for patterns where reducing the portion size is most difficult. You may need extra help cutting back on the areas you're most weak.

Remember, you have to reduce your total number of calories eaten in order to lose weight.  At the end of this week, weigh yourself.  Are you on target for your goal? Good job!