Portions and servings are not the same. A portion is how much you choose to eat at one time, while a serving is the amount of food listed on a product’s Nutrition Facts panel or the amount recommended by ChooseMyPlate.gov, the U.S. dietary guide. The TAIslim Ultimate Food Plan can help you control your portions, which is the first line of defense against overeating and essential for achieving effective weight loss.
Here are some tips to help you stick to recommended serving sizes:
Sensible Portions
- Know what a single serving should be. For example, a 3-ounce serving of lean meat should be about the size of a deck of playing cards. A potato the size of a computer mouse or 32 full strands of spaghetti equate to one serving of carbohydrates.
- Utilize a portion plate approach at every meal. Section your plate: ½ for vegetables, salad and fruits, ¼ for lean protein (meat, eggs, tofu), and ¼ for carbohydrates (potatoes, beans, pasta, bread).
Dining Out
In this age of super sizes, triple stacks, and platters instead of dinner plates, portions served at most restaurants are often 2-3 times larger than a single serving.
- Order an appetizer and small salad instead of an entrée.
- Share an entrée or try a kid’s meal.
- Divide a meal and place half in a to-go container.
- Choose low-fat fast-food options such as salads, small burgers, grilled chicken sandwiches, fruit slices, milk, and juice.
- Swap fries for a baked potato − less sodium and no grease.
Shopping
- Avoid shopping when you are hungry; but if it happens, swing by the produce section and snack on an apple or banana to satisfy your hunger and your sweet tooth.
- Make a list and stick to it.
At Home
- Use a smaller plate to decrease portion sizes; 8-inch plates work well.
- Store snacks on top shelves or in the back of fridge or freezer so you’re not constantly tempted. Out of sight, out of mind, and out of your mouth.
- Repackage snacks into small bags or single-serving bowls; don’t eat straight from the box or bag.
Helpful Tip
- Eat slower and set your fork down between bites. You’ll consume less food and allow your stomach to tell your brain that it’s full, which can take 10-15 minutes. This way you are less apt to overeat.
Learn how the TAIslim Total Body System can help you reach and maintain your ideal weight.
Before starting the TAIslim Total Body System or any weight-control program, it is advisable to consult a physician.
