Gaining or carrying excess weight means that your heart must work harder, and this often leads to high blood pressure—a major cause of heart disease. Achieving a healthy body weight is key to reducing your risk of heart disease. Reducing portion sizes is a crucial step toward losing or maintaining a healthy weight. Try the following tactics to control your portion sizes:
- Understand serving sizes. A serving size is a specific amount of food, defined by common measurements such as cups, ounces, or pieces—and a healthy serving size may be a lot smaller than you’re used to. The recommended serving size for pasta is ½ cup, while a serving of meat, fish, or chicken is 2 to 3 ounces. Judging serving size is a learned skill, so you may need to use measuring cups, spoons, and a food scale to help.
- Eyeball it. Once you have a better idea of what a serving should be, you can estimate your portion. You can use common objects for reference; for example, a serving of pasta should be about the size of a baseball (slightly smaller than a cricket ball), while a serving of meat, fish, or chicken is about the size and thickness of a deck of cards.
- Beware of restaurant portions. Portions served in restaurants are often more than anyone needs. Split an entrée with your dining companion, or take half your meal home for tomorrow’s lunch.