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What 100-calorie portions look like
Source: Book “Diet Drama” by Nancy Redd 

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Serving sizes for nuts and seeds (from Jillian Michaels’ book “Master your metabolism”)

Serving sizes for nuts and seeds (from Jillian Michaels’ book “Master your metabolism”)

Hello! I want some advice from you! I'm 17, I live in the Philippines and freshman in college. I have a problem with controlling what I eat. Every time I'm tired and worn out, I eat bread, rice with meat, and junk foods. My body's getting larger so I thought of changing my lifestyle. I've searched about diet and I often read that eating small portions of meal 6 times a day is okay, but the question I want to ask is what do you mean by small portions of meal? You can give more advice! Thank you!

sentillection


Hi! Try eating your vegetables first, eat more protein (eggs, poultry, fish) and healthy fat (unsalted almonds). Eating foods that contain both protein and fat (fatty fish such as sardines) or protein and carbs (beans, lentils) may be a way to cut back the bread/rice cravings you have when you’re tired. 

Here is how your portions should look like: 

You see that portion for carbs (rice, bread) is only what can fit into one cupped hand, whereas vegetables can fit into two cupped hands. (For fruits I’d just stick to one fruit as a portion, two cupped hands is just too much fruit sugar if you’re trying to lose weight). 

A parody of the sometimes confusing subject of portion control… 

Hey! Could you make a recipe for some single-serving baking? It´s easier to resist eating too much when i have only one cupcake etc. instead of 12, ha :--D Love ur blog, gets me sooo hungry ! :D

nostarvingbutfit


Hi! That’s a good idea :) Or you can divide the quantities by 4 :)  

I have 3 strategies to stick to portion sizes when I bake something:

#1 I take what I need and hide the rest immediately deep down out of sight in the freezer. It’s always very convenient to pack a frozen snack in my bag before going to work. It keeps the other things that I packed for lunch fresh and it’s defrosted by the time I need a snack. 

#2 Share with others: as I live with my boyfriend I always make sure he eats more than me :) When we share something like a wholegrain pizza I try to take only one third and leave him two thirds. Women shouldn’t share food equally (50/50) when they’re eating with a guy. Guys need a daily average of 500 to 1,000 extra calories. 

#3 This one is not really a strategy: I simply don’t stick to normal portion size and I’ll have 3 cookies instead of 1, because I know what are the ingredients I used in my recipe and how much sugar I’m getting. Most of the things I make are protein-rich and make me feel full quickly. My “healthy treats” don’t taste exactly like regular, sweet, full-fat desserts, but the biggest advantage of baking low-sugar high-protein desserts is that I can have bigger portions :)

Portion control! Tosca Reno’s tricks to make sure your portions are the right size.

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