Size Really Does Matter

Did you know that salad plates today are the same size as dinner plates were back in the 50s and 60s?

I’m sure it comes as no surprise that we are eating a great deal more today than we did 20 years ago.  With longer work hours and big food production companies using genetic engineering to get us addicted to food with little nutritional value, who can really blame us for eating more?  However, that doesn’t mean we should.  Here are a few of my tips for controlling portion size.

•    If you are at a buffet or cookout and there are 10 different food items to choose from, try 2 tbs of each item.   With the first two bites of a new food, all of your senses are heightened, as you determine whether or not you like it. You notice everything about it—how it smells, feels, and looks.  After the third bite, these senses are dulled and you continue to eat out of habit.  By changing your palette, you can actually trick your brain into thinking its full, faster. You don’t need to deprive yourself, just control how much of each you eat.

•    The key is to make sure you can still see the “white” at the bottom of your plate.

•    Eyeball your portions – see chart above.

•    Make your meal selection and then eat only half of that.

•    If you’re out at a restaurant, don’t be afraid to order from the kid’s menu!

•    Eat small meals frequently (5 or 6 small meals a day).

•    Plan and prepare meals out ahead of time.  Example: Pack your lunch the night before, so you can grab and go.  This way you won’t be tempted to eat out and “give in” to your lunchtime cravings”.

Remember, losing weight isn’t a sprint, it’s a marathon.  You don’t need to put a gas pedal on portion sizes immediately.  Do it little by little.  Decreasing portion sizes slowly will ensure long term success for the future.

Click here to learn more about portion sizes, then vs. now.



  1. MM said

    Great point, I struggle with knowing the right portion size a lot! Small portions and chewing food slowly is the way to go!

    • swhteam said

      So true, visuals and practice! Keep up the great work 🙂

  2. […] on portion size (See our entry on “Portion Size“.) Practice at home with measuring cups, measuring spoons, or food scales. And be aware that […]

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