Table of ContentsView AllTable of ContentsServing SizeFood Groups to PrioritizePortioning & Weight LossMonitoring Portions at HomeMonitor Portions at Restaurants

Table of ContentsView All

View All

Table of Contents

Serving Size

Food Groups to Prioritize

Portioning & Weight Loss

Monitoring Portions at Home

Monitor Portions at Restaurants

One of the most common problems many people face when achieving and maintaining their weight loss goals is “portion distortion,” when the amount of food eaten exceeds the recommended serving sizes. Eating large portions—especially of high-calorie foods—can contribute to unintentional weight gain or plateau (an inability to lose weight).However, you can learn to use portion control to your advantage for weight management.

Portion Control and Serving Size

Similarities

Portion control and serving size are similar in the following ways:

Differences

The key difference between portion control and serving sizes ispersonalization—how many calories and what specific nutrients you need—as follows:

Your portions may or may not align with the serving size listed on nutrition labels. Serving sizes provide a consistent reference point for calorie and nutrient content, but they don’t always match your unique needs, preferences, or weight loss goals.

For example, while one standard serving of raw leafy greens is 2 cups, you may decide to eat 3 cups in a salad or cut it down to 1 cup and add chopped broccoli florets and bell peppers to add more bulk and variety to your plate.

Food Groups to Prioritize on Your Plate

Instead of restricting portion sizes of all foods as part of a weight loss plan, increasing the amount of low-calorie foods and limiting portions of high-calorie foods can be a more effective strategy.

When aiming for healthy weight management, prioritizing certain food groups such as the following on your plate can make a significant difference:

Focusing on these food groups can help you create nutrient-dense meals that support metabolic health and encourage effective weight management.

How Much Protein Does the Average American Actually Eat?

How Portion Control Is Linked to Weight Loss

Being aware of healthy portion sizes andmanaging the portionsof different foods you eat can help you avoid consuming more calories than intended. For example, you can pour chips into a cup or small bowl to eat from (and then put the bag back in the cabinet) instead of eating directly from the bag.

Adhering to portion control can also help you be more present and mindful when eating. It can attune you to your body’s hunger and fullness cues. Pairing portion control or preportioned food with mindfulness practices, like sitting down at the table and turning off distracting screens to focus on what you’re eating, can further bolster weight loss efforts.

Portion control strategies, such as measuring food or using plates with compartments for different food items, can help some people consume fewer calories without feeling deprived. However, this strategy may not be as effective as simply understanding portions.

Awareness of portion control practices can help support weight loss goals, but it’s only one piece of long-term weight management. In addition to portion control and understanding serving sizes, optimizing the nutritional quality of your diet and nurturing a healthy relationship with food and your body are key.

Factors Affecting Portion ControlMany things can influence portion control, such as:The size of your dishes, with larger sizes causing you to put more food on themYour emotions, including whether you are sad, mad, stressed, or even joyfulThe people who surround youRestaurant portions that are larger than you would typically eatThis is when it’s essential to plan ahead, focus on variety, practice mindfulness, and become more aware of cues telling you you’re full.

Factors Affecting Portion Control

Many things can influence portion control, such as:The size of your dishes, with larger sizes causing you to put more food on themYour emotions, including whether you are sad, mad, stressed, or even joyfulThe people who surround youRestaurant portions that are larger than you would typically eatThis is when it’s essential to plan ahead, focus on variety, practice mindfulness, and become more aware of cues telling you you’re full.

Many things can influence portion control, such as:

This is when it’s essential to plan ahead, focus on variety, practice mindfulness, and become more aware of cues telling you you’re full.

Ways to Monitor Portion Control at Home

Monitoring portion control at home can be simple and effective with a few practical strategies. Here are some tips to help you maintain appropriate serving sizes:

Considering Portion Control While Grocery ShoppingYou can manage portion control before you put food on your plate. Consider the following when grocery shopping:Buy preportioned healthy snack items.Read nutrition facts labels to gain more awareness of calories per serving.Make a shopping list (and stick to it).Eat a satiating snack beforehand to help curb craving-driven purchases.

Considering Portion Control While Grocery Shopping

You can manage portion control before you put food on your plate. Consider the following when grocery shopping:Buy preportioned healthy snack items.Read nutrition facts labels to gain more awareness of calories per serving.Make a shopping list (and stick to it).Eat a satiating snack beforehand to help curb craving-driven purchases.

You can manage portion control before you put food on your plate. Consider the following when grocery shopping:

Ways to Monitor Portion Control at Restaurants

Eating out can often lead to oversized portions and temptations that derail weight management efforts.However, the following mindful strategies and planning can help you make healthier choices when dining out:

Summary

Weight loss is a multifaceted and personal journey. Many people find that adding portion control habits can be helpful when designing healthy plates and preventing overconsumption. Measuring portions may feel challenging at first, but it will get easier with some practice, and you’ll probably be able to eyeball serving sizes.

Remember, weight loss isn’t about making drastic changes all at once. Instead, it’s about taking it one step at a time as you create sustainable habits to reach your weight and health goals.

11 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Kliemann N, Kraemer MVS, Scapin T, Rodrigues VM, Fernandes AC, Bernardo GL, Uggioni PL, Proença RPC. Serving size and nutrition labelling: Implications for nutrition information and nutrition claims on packaged foods. Nutrients. 2018 Jul 12;10(7):891. doi: 10.3390/nu10070891. PMID: 30002339; PMCID: PMC6073381.Robinson E, Henderson J, Keenan GS, Kersbergen I.When a portion becomes a norm: exposure to a smaller vs. larger portion of food affects later food intake.Food Qual Prefer. 2019;75:113-117. doi:10.1016/j.foodqual.2019.02.013.Benton D.Portion size: what we know and what we need to know.Crit Rev Food Sci Nutr. 2015;55(7):988-1004. doi:10.1080/10408398.2012.679980.Food and Drug Administration.Food serving sizes have a reality check.American Heart Association.Fruits and vegetables serving sizes infographic.Rolls BJ.What is the role of portion control in weight management?Int J Obes (Lond). 2014 Jul;38 Suppl 1(Suppl 1):S1-8. doi: 10.1038/ijo.2014.82. PMID: 25033958; PMCID: PMC4105579.Kim JY.Optimal diet strategies for weight loss and weight loss maintenance. J Obes Metab Syndr. 2021 Mar 30;30(1):20-31. doi: 10.7570/jomes20065. PMID: 33107442; PMCID: PMC8017325.Nelson JB.Mindful eating: the art of presence while you eat.Diabetes Spectr. 2017;30(3):171-174. doi:10.2337/ds17-0015Vargas-Alvarez MA, Navas-Carretero S, Palla L, Martínez JA, Almiron-Roig E.Impact of portion control tools on portion size awareness, choice and intake: Systematic review and meta-analysis. Nutrients. 2021 Jun 9;13(6):1978. doi: 10.3390/nu13061978. PMID: 34207492; PMCID: PMC8229078.Hayes JF, Balantekin KN, Fitzsimmons-Craft EE, et al.Greater average meal planning frequency predicts greater weight loss outcomes in a worksite-based behavioral weight loss program.Ann Behav Med. 2021;55(1):14-23. doi:10.1093/abm/kaaa021Kathiresan J, Rizwan SA, Madhumitha H, et al.Menu labeling and portion size control to improve the out-of-home food environment: a scoping review.Cochrane Evidence Synthesis and Methods.2024.2(1),e12039. doi.org/10.1002/cesm.12039

11 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Kliemann N, Kraemer MVS, Scapin T, Rodrigues VM, Fernandes AC, Bernardo GL, Uggioni PL, Proença RPC. Serving size and nutrition labelling: Implications for nutrition information and nutrition claims on packaged foods. Nutrients. 2018 Jul 12;10(7):891. doi: 10.3390/nu10070891. PMID: 30002339; PMCID: PMC6073381.Robinson E, Henderson J, Keenan GS, Kersbergen I.When a portion becomes a norm: exposure to a smaller vs. larger portion of food affects later food intake.Food Qual Prefer. 2019;75:113-117. doi:10.1016/j.foodqual.2019.02.013.Benton D.Portion size: what we know and what we need to know.Crit Rev Food Sci Nutr. 2015;55(7):988-1004. doi:10.1080/10408398.2012.679980.Food and Drug Administration.Food serving sizes have a reality check.American Heart Association.Fruits and vegetables serving sizes infographic.Rolls BJ.What is the role of portion control in weight management?Int J Obes (Lond). 2014 Jul;38 Suppl 1(Suppl 1):S1-8. doi: 10.1038/ijo.2014.82. PMID: 25033958; PMCID: PMC4105579.Kim JY.Optimal diet strategies for weight loss and weight loss maintenance. J Obes Metab Syndr. 2021 Mar 30;30(1):20-31. doi: 10.7570/jomes20065. PMID: 33107442; PMCID: PMC8017325.Nelson JB.Mindful eating: the art of presence while you eat.Diabetes Spectr. 2017;30(3):171-174. doi:10.2337/ds17-0015Vargas-Alvarez MA, Navas-Carretero S, Palla L, Martínez JA, Almiron-Roig E.Impact of portion control tools on portion size awareness, choice and intake: Systematic review and meta-analysis. Nutrients. 2021 Jun 9;13(6):1978. doi: 10.3390/nu13061978. PMID: 34207492; PMCID: PMC8229078.Hayes JF, Balantekin KN, Fitzsimmons-Craft EE, et al.Greater average meal planning frequency predicts greater weight loss outcomes in a worksite-based behavioral weight loss program.Ann Behav Med. 2021;55(1):14-23. doi:10.1093/abm/kaaa021Kathiresan J, Rizwan SA, Madhumitha H, et al.Menu labeling and portion size control to improve the out-of-home food environment: a scoping review.Cochrane Evidence Synthesis and Methods.2024.2(1),e12039. doi.org/10.1002/cesm.12039

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Kliemann N, Kraemer MVS, Scapin T, Rodrigues VM, Fernandes AC, Bernardo GL, Uggioni PL, Proença RPC. Serving size and nutrition labelling: Implications for nutrition information and nutrition claims on packaged foods. Nutrients. 2018 Jul 12;10(7):891. doi: 10.3390/nu10070891. PMID: 30002339; PMCID: PMC6073381.Robinson E, Henderson J, Keenan GS, Kersbergen I.When a portion becomes a norm: exposure to a smaller vs. larger portion of food affects later food intake.Food Qual Prefer. 2019;75:113-117. doi:10.1016/j.foodqual.2019.02.013.Benton D.Portion size: what we know and what we need to know.Crit Rev Food Sci Nutr. 2015;55(7):988-1004. doi:10.1080/10408398.2012.679980.Food and Drug Administration.Food serving sizes have a reality check.American Heart Association.Fruits and vegetables serving sizes infographic.Rolls BJ.What is the role of portion control in weight management?Int J Obes (Lond). 2014 Jul;38 Suppl 1(Suppl 1):S1-8. doi: 10.1038/ijo.2014.82. PMID: 25033958; PMCID: PMC4105579.Kim JY.Optimal diet strategies for weight loss and weight loss maintenance. J Obes Metab Syndr. 2021 Mar 30;30(1):20-31. doi: 10.7570/jomes20065. PMID: 33107442; PMCID: PMC8017325.Nelson JB.Mindful eating: the art of presence while you eat.Diabetes Spectr. 2017;30(3):171-174. doi:10.2337/ds17-0015Vargas-Alvarez MA, Navas-Carretero S, Palla L, Martínez JA, Almiron-Roig E.Impact of portion control tools on portion size awareness, choice and intake: Systematic review and meta-analysis. Nutrients. 2021 Jun 9;13(6):1978. doi: 10.3390/nu13061978. PMID: 34207492; PMCID: PMC8229078.Hayes JF, Balantekin KN, Fitzsimmons-Craft EE, et al.Greater average meal planning frequency predicts greater weight loss outcomes in a worksite-based behavioral weight loss program.Ann Behav Med. 2021;55(1):14-23. doi:10.1093/abm/kaaa021Kathiresan J, Rizwan SA, Madhumitha H, et al.Menu labeling and portion size control to improve the out-of-home food environment: a scoping review.Cochrane Evidence Synthesis and Methods.2024.2(1),e12039. doi.org/10.1002/cesm.12039

Kliemann N, Kraemer MVS, Scapin T, Rodrigues VM, Fernandes AC, Bernardo GL, Uggioni PL, Proença RPC. Serving size and nutrition labelling: Implications for nutrition information and nutrition claims on packaged foods. Nutrients. 2018 Jul 12;10(7):891. doi: 10.3390/nu10070891. PMID: 30002339; PMCID: PMC6073381.

Robinson E, Henderson J, Keenan GS, Kersbergen I.When a portion becomes a norm: exposure to a smaller vs. larger portion of food affects later food intake.Food Qual Prefer. 2019;75:113-117. doi:10.1016/j.foodqual.2019.02.013.

Benton D.Portion size: what we know and what we need to know.Crit Rev Food Sci Nutr. 2015;55(7):988-1004. doi:10.1080/10408398.2012.679980.

Food and Drug Administration.Food serving sizes have a reality check.

American Heart Association.Fruits and vegetables serving sizes infographic.

Rolls BJ.What is the role of portion control in weight management?Int J Obes (Lond). 2014 Jul;38 Suppl 1(Suppl 1):S1-8. doi: 10.1038/ijo.2014.82. PMID: 25033958; PMCID: PMC4105579.

Kim JY.Optimal diet strategies for weight loss and weight loss maintenance. J Obes Metab Syndr. 2021 Mar 30;30(1):20-31. doi: 10.7570/jomes20065. PMID: 33107442; PMCID: PMC8017325.

Nelson JB.Mindful eating: the art of presence while you eat.Diabetes Spectr. 2017;30(3):171-174. doi:10.2337/ds17-0015

Vargas-Alvarez MA, Navas-Carretero S, Palla L, Martínez JA, Almiron-Roig E.Impact of portion control tools on portion size awareness, choice and intake: Systematic review and meta-analysis. Nutrients. 2021 Jun 9;13(6):1978. doi: 10.3390/nu13061978. PMID: 34207492; PMCID: PMC8229078.

Hayes JF, Balantekin KN, Fitzsimmons-Craft EE, et al.Greater average meal planning frequency predicts greater weight loss outcomes in a worksite-based behavioral weight loss program.Ann Behav Med. 2021;55(1):14-23. doi:10.1093/abm/kaaa021

Kathiresan J, Rizwan SA, Madhumitha H, et al.Menu labeling and portion size control to improve the out-of-home food environment: a scoping review.Cochrane Evidence Synthesis and Methods.2024.2(1),e12039. doi.org/10.1002/cesm.12039

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