One of the easiest and most effective ways we can take charge of our health is to practice portion control. Because we now live in a super-sized world where portions have grown considerably over the past few decades—along with America’s obesity rates—it can be difficult to figure out what a “normal” portion size is.

Here are ten simple tips to help you learn what a normal portion is and how to keep your portion sizes under control:

1. Read nutrition labels. The nutrition label on the package will tell you what a portion size is. Be sure to read what the serving size is. If the package says there are two servings per package, and you eat the whole package, you need to double the calories, carbs, fat, etc. on the label. This makes a big difference, so don't neglect to read the labels!


2. Weigh your food. Most people are stunned when they measure food portions on a kitchen scale. It’s worth the shock to the system to get an accurate idea of how much a serving size is.


3. Eat one plate of food. Second helpings are usually not necessary. Serve yourself a well-balanced plate of food and don’t allow yourself to go back for seconds unless you are truly hungry.


4. Pause before getting second helpings. Before going back into the kitchen for more, let yourself sit for a few minutes. Ask yourself if you are really hungry. If you are, eat only one additional serving of one food—don’t reload your plate completely.


5. Keep a food and fitness journal. The best way to see what you’re eating is to write it down. Seeing your food in black-and-white will tell you if you’re eating too much.


6. Learn to “eyeball” portions. Get familiar with what normal portion sizes are so you can eat only that much at restaurants or dinner parties.


7. Ask for a To Go box before you start eating. Restaurants are notorious for serving overflowing plates of food. Get a To Go box when your meal is served, and immediately put excess food in the box. Once we get eating, it’s nearly impossible to stop. Set yourself up for success by cutting yourself off at the pass.


8. Order a kid’s meal. Some restaurants will let adults order off the kid’s menu. If that is an option (and the food choices are healthy), take advantage of both the smaller portions (and smaller prices).


9. Share your food. Split a dessert, appetizer, or even a large entrée with a friend. That will keep both your food portions (and the bill!) right-sized.


10. Don’t let yourself get too hungry. If we allow ourselves to become famished, we set ourselves up to overeat later. Make sure your meals are substantial and that you are eating at regular intervals.

Information provided by: Shannon Hammer of Postive Portions

Visit her blog here!