Do you think you are doing a good job of sticking to your healthy diet? You might be. But chances are good that you are eating too much of certain foods. Almost everyone makes portion size mistakes, especially when they are trying to lose weight. These are the foods that most of us overeat. It’s likely that you are overindulging in at least one of the items listed in this article. Remember, even healthy foods can derail your diet if you eat too much of them.
No matter what kind of food you are eating, portion size matters. Even if you are eating “healthy” food, you should be mindful of the amount that you consume. But you may not be able to use the Nutrition Facts label as a guide. This is a common blunder made by many. The serving size listed on the label is not the recommended portion size. It is simply the amount that most people consume when they sit down to eat that particular food. It might also be the amount of food listed in your automated food log or diet app. The best way to manage portion control is to measure your foods with inexpensive kitchen tools like a measuring cup, measuring spoons, or (my favorite) a digital scale. You can also measure foods without a scale, but calibrated tools are more accurate. Most of the apps and websites allow you to customize your portion when you add each food. You may be surprised how just measuring your food makes a big difference in your food intake and probably in the way your clothes fit.
When is the last time you measured your cereal before pouring it into a bowl? Have you ever checked the Nutrition Facts label to determine the correct serving size? For some cereals, one cup is the recommended serving size. But the American Diabetes Association lists 3/4 cup as a suggested serving. If you pour your cereal straight into the bowl, chances are good you are eating up to two servings. And if you refill the bowl (as most of us do) you may be eating 3-4 servings.