How to properly portion food


Proper portion control is a fundamental aspect of weight loss, if you eat the right amount of food and know what a portion size looks like, you can better manage your calorie intake, lose weight and maintain a healthy weight long term.

One of the best ways to portion out meals is with measuring cups, spoons and kitchen scales. These tools will help you understand the correct portion sizes of different foods and help you measure portions better. You can also use visual cues, such as comparing a portion of meat to the size of a deck of cards, a portion of rice to a tennis ball, and a portion of pasta to a fist.

Another way to portion meals is to use smaller plates. Research has shown that people eat more when they use larger plates, so by using smaller plates you can trick your brain into thinking you're eating more than you actually are.

Portioning meals also involves considering the balance between different food groups. A healthy meal should contain a balanced ratio of carbohydrates, proteins and healthy fats and a portion of vegetables. To achieve this balance, you can use the plate method, where half the plate is filled with vegetables, a quarter with proteins and the other quarter with carbohydrates.

It's worth noting that portioning out your meals isn't about giving up enjoying your food, but it's about finding a balance between satisfying your hunger and not overeating and being mindful of what you consume.


In conclusion, proper portion control is a fundamental aspect of weight loss. By understanding proper portion sizes and using measuring cups, spoons, kitchen scales, and visual cues, you can better manage your calorie intake and achieve a healthy weight. Additionally, using smaller plates and considering the balance of different food groups can help create a healthy meal and make portion control easier. Remember, it's not about deprivation, it's about balance and being aware of the foods you eat.