What is portion control?

Portions are the amounts of food we eat each day, while control can be defined as the activity of managing control over something – in this case our food.

So portion control is eating rationally and consuming adequate amounts of the appropriate foods.

And What Is An Appropriate Portion Size?

If you are able to follow Canada’s Food Guide and its recommendations, it can be simple. For adults, they recommend per day 6-8 servings of grains, 7-10 fruits and vegetables, 2-3 milk products and 2-3 meat and meat alternatives. The amount varies based on your age, sex, and physical activity.

Grains (breads, cereal, pasta and rice) -- 1 slice of bread, 3/4 cup of cereal, 1/2 cup of cooked pasta or rice.

Fruits and vegetables -- 1 medium sized fruit or vegetable, 1/2 cup vegetables or fruit, 1 cup of salad, 1/2 cup of fruit juice.

Milk products -- 1 cup of milk, 3/4 cup of yogourt, 2 slices of cheese.

Meat and meat alternatives-- 50-100 g or 2-4 oz of meat, poultry or fish, 1-2 eggs, 2 tablespoons of peanut butter.

When eating out at restaurants, portions are greatly exaggerated. Yes, we want to get what we pay for, but there is always room for leftovers. You can eat a portion, and save what you are not going to eat for lunch the next day. Or split your meal with a friend.

When shopping for groceries, read the labels. The serving size is listed on each label. Check to see if it’s reasonable for you.

Over time, portion control becomes easier. Just think before eating! There is no need to weigh your food, rather be conscious of the amount you are eating. Instead of multiple scoops of ice cream, enjoy just one scoop. When eating meat, a serving will be the size of the palm of your own hand (not your friend’s huge bear paw!), or a deck of cards. One medium sized fruit is the size of a tennis ball.

e conscious of your health choices. What you eat is just as important as how much you eat. They go hand in hand.