Control Your Portions

Source: National Cancer Institute

Portion distortion is why so many Americans are struggling with their weight. Since the 1970s, the serving sizes of everything from soft drinks to coffee to fast food have increased. The problem with that is we tend to disregard the USDA guidelines and our own psychological hunger cues and eat what we are served. With these increased sizes of portions in our super sized society, we can be eating two to three times more than we should be in a single meal. No wonder obesity is a real problem.

Did you know that 61% of Americans are obese? It’s an epidemic that is continuing on an upward trend. In all the developed countries, Americans are the heaviest.

Focusing on your portions and measuring out a true serving is a great way to manage your weight. The solution? Using the Portion Fix container system which is an easy-to-follow portion-control system that helps you manage your portion sizes and shows you how to eat the right foods—without constant calorie counting—so you can finally lose the weight. The containers easily fit into your lifestyle—you can take them to work, school, vacation, or anywhere on-the-go.


Measuring your food accurately is the best way to maintain your healthy weight. However, it’s not always possible when you are dining out. Learning to estimate your portion sizes will help you on the nights that you enjoy a meal out without sabotaging your efforts. Use the guide below to help you gauge portions. For menu items such as salad, ask for your dressing or condiments on the side. Doing so will help you control those extra calories and fat that really do add up.

Some other tips that will help you with portion distortion:

  • Use smaller dish ware. Serving your meals on a smaller plate will make your meal appear to be larger.
  • Nix “family style”. Dish out servings from the stove or counter. If you serve your meals “family style” and the food is on the dinner table, you are more likely to reach for another serving (or two).
  • Make individual “snack packs”. Part of meal prepping each week should include cutting up fresh veggies and fruits and making snack packs servings. When these are prepped and ready to eat, you are more likely to grab for it than if you have to prep them each day.
  • Measure and add milk before you pour your coffee.
  • Share a salad or entree with a friend, if you are dining out.

Use this guide when you not able to measure your food accurately. Save it to your phone so you always have it with you. The more you train your mind to check portion sizes, it will become second nature.