We live in a society where we upsize everything. The more the better, right? This is not always the best bang for your buck when referring to the consumption of meals and snacks. Learning to eat in moderation takes practice and control.

To get started in this mindful act, here are some tips for controlling portion size:

• Use smaller plates and bowls to cut your meal consumption by 1/3.
• Plan meals and divide them into smaller amounts to reduce portion size. It’s also a great way to save grocery dollars.
• Refer to food labels for portion size recommendations, you might be surprised that what appears to feed one should actually feed three!
• Don’t eat while distracted. Designating that all foods must be consumed at the table will eliminate eating while watching T.V. or driving.
• Drink water before a meal and continue to drink water while consuming a meal. Water makes you feel you full without adding calories.

Using measuring cups and a scale will accurately determine a serving, but may not be the most convenient method. In that case, use your hand to determine a serving size. Everyone’s hands are different, so if your hands are large, you’ll have to adjust. The following tips will help!

• 2 cups will fit into your hands if they are cupped together. This should be the size of your meal.
• 1 cup or 8 ounces is equivalent to your fist.
• ½ cup is about the size of one cupped palm.
• 3 ounces is about the size of your palm.
• 1 tablespoon is the size of the tip of your thumb.
• 1 teaspoon is the size of the tip of your pointer finger.

By limiting portion sizes you will not only reduce the total amount of calories you consume each day, but you will also reduce sodium and fat content. So the next time you are trying to decide if you should go big or go home, we hope you will remember these portion control tips.