Fri. Mar 06, 2009 | 11:56 AM

Learn what a serving size looks like in our super-sized world!

We live in a culture of ginormous portions and super-sized upgrades. As a result, we often overeat without realizing it. So, how much should we really be eating? CLICK HERE for a handy little card you can keep in your wallet that reveals proper serving sizes. You don't even need a measuring cup or scale -- we've used everyday items to help you compare.

Measure portion sizes is your hand

- One serving of protein should be about the size of your palm.
- One serving of veggies should be the size of two fists.
- Starchy items like cooked pasta, rice or potatoes should be the size of a tightly clenched fist.

You can also visualize proper food sizes with The Portion Plate. The plate is divided into areas showing how much you are supposed to be consuming at mealtime.

Here are a few more helpful tips to keep your portions under control:

Make It a Two-fer: Your mid-day meal can work double duty if you share it with a friend, or put half into a takeout box right away so you can enjoy it as dinner later that night!

Single out Trigger Foods:
 Resist eating from the box or bag. Buy snack foods in single serving sizes or divvy up full size packages into smaller, individual bags to stop mindless snacking.

Say Yes to Salads:
 Eating a salad before lunch or dinner is a great way to fill up and keep from overeating.

Do you have a great tip for controlling the amount you eat? Help a sister out and share your secrets below!

XOXO,
Angelica


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Tyra I tend to eat a lot of healthy foods, which helps with keeping me at a maintainable weight. Lately I've been cutting out coffee and soda out of my diet and I feel better and what not. I now only stick to juices, milk, and water. I have to say to anyone that drinks, cut back, its a weight gainer, unless you drink one red glass of wine, then your not helping maintaining the weight. Its okay to have a sliver of cheese cake or a small bowl of ice cream once in awhile, but if you do it every night, then you have to stop, if you can that is. Its about will power to and believing in yourself and feeling you can do this, you can get healthy and feel great. So forget ice cream on a hot summer day, and opt for some plain yogurt with fresh fruit that you can cut up and mix in with it instead, its yummy, healthy, and you'll thank yourself in a week that you didn't eat the ice cream instead...
Posted by Rhiannon 06/02/08 12:28 AM
 
Hi Tyra, I love your show. You have very informative and interesting shows. I learn a lot. I was in the audience for the show with Chris Brown last year but was unable to view it. I tried searching your website for that show but was unable to find it. I was wondering if you can help me.
Posted by Jasmine 06/01/08 7:02 PM
 
To keep myself from overeating because I've waited too long between meals by keeping a can of unsalted pistacios in my car and at my desk. I also read eating 10-12 nuts between meals makes your appetite go away.
Posted by Cyn 05/29/08 2:58 PM
 
I LOVE ice cream (kind of like you I've learned) so I only buy things like single serve cones, ice cream sandwiches, etc. Skinny Cow Mint treats are DELISH!!! This helps me make sure I don't eat the entire gallon of ice cream.
Posted by Kaylie 05/29/08 2:56 PM
 
Hi Tyra. We are a couple from Portugal, the most beatifull country in Europe... Visit us :) We see your show almost every night on cable tha's dedicated to wemen. "Sic Mulher". We love your energy and the subjects that are trated. We're sorry that our tv operators only play programs from 2006. We don't find on your web site, a way to e-mail you, so, here's a message to you jus to say HI and for you to know that here in this litle coutry, you have a lot of fans. Sorry our english!!! Kissies a good luck
Posted by Henrique & Isabel 05/29/08 2:53 PM



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