Today's Small Change: Avoid portion distortion.

Know Your Serving Sizes

Eating should be an enjoyable experience, and as long as you focus on foods that are nutritious, you're heading in the right direction. Nevertheless, portion sizes (especially those served at restaurants) are so out of control these days that it's a good idea to review what counts as one "serving" from different food groups. 

Keep these in mind today as you prepare your meals:One serving of starchy food can be 1 slice of bread; 1/2 cup cooked grain like bulgur, oats, rice, or pasta; 3/4 cup cold cereal; 1 medium potato; or 1/2 cup corn. Women trying to lose weight should shoot for 4–6 servings per day; men who want to lose weight should aim for 6–9.

One serving of vegetables is 1/2 cup cooked vegetables, 1 cup raw leafy vegetable (like lettuce), or 3/4 cup vegetable juice. One serving of fruit can be 1 medium fruit (like an apple or orange); 1/2 banana; 1 cup melon or fresh berries; 3/4 cup fruit juice; or 1/4 cup dried fruit. Women should enjoy at least 2 fruit servings and 3 vegetable servings a day, while men should have at least 3 servings of fruit and 4 of vegetables.

Examples of 1 serving of protein are 1 ounce meat, poultry, or fish; 1 egg; 1/2 cup beans, tofu, or tempeh; 1/3 cup nuts; or 2 tablespoons of nut butter. One serving of dairy can be 1 cup milk or yogurt; 1/2 cup cottage cheese; or 1 1/2 ounces cheese. For women, 4–8 servings of protein and 2–3 servings of dairy are a good goal; men can increase protein to 7–12 servings. It's okay to eat an additional 1–2 servings of low-fat dairy products each day if you like.

Finally, a serving of fats and oils is 2 teaspoons of oil, butter, margarine, or mayonnaise; 2 tablespoons of regular salad dressing; or 4 tablespoons of reduced-fat dressing. Women should aim for 4–8 servings per day; men, 9–12.

Getting Wise About Serving Size

Q: I keep hearing that the key to good dieting is portion control. Do you have any tips on how to put that into action?

A: 

I sure do! Many times we eat out of boredom, loneliness, or just because the food is in front of us. Until you have developed stronger discipline (and you will, but it takes some time), you might have to outsmart yourself to keep your portion sizes under control. Here are some ways you can do that:

Try using a smaller plate. If you use paper, avoid the really large sizes and go for the medium and small plates. This way you'll be controlling your portions without even realizing it. If you're using regular plates, take out the salad plates and use them for your main dish.

When you're cooking, go heavy on the veggies. Vegetables can fill you up — with good stuff — and make you less hungry for that second bowl of carbs or fatty food. This is a calorie-safe method to satisfy your appetite.

Ever notice how full you are after eating something hot? If you begin your meal with soup, you'll find that you're a lot less hungry for what follows. Soup is also a fantastic way to get vitamins into your meal — and it can last for a long time in the freezer.

Go easy on the helpings. If you know you're likely to eat whatever you take, try to limit your first serving. You'll probably find that once you attune yourself to gauging how hungry you really are, you'll no longer need a heaping first serving, let alone a second.  Learn more in the Everyday Health Diet and Nutrition Center.

Ellie Krieger is a registered dietitian specializing in nutrition and health communications, host of the Food Network's Healthy Appetite, and author of Small Changes, Big Results and The Food You Crave: Luscious Recipes for a Healthy Life. She's also the creator of Healthy Living With Ellie Krieger, an online program designed to help people improve their health, fitness, and emotional well-being.