Portion control for weight loss

Size counts. Research shows that larger portions make individuals eat more. Portion control is crucial for weight loss and maintenance.

Portion control visual

A tennis ball-sized fruit portion. A tiny apple contains 60 calories, one serving. Medium oranges too.


Baseball-sized veggie servings. A half-cup serving of cooked carrots has 25 calories. Medium tomatoes and bell peppers are similar.


Hockey puck-sized carbohydrate servings. One serving of whole-grain pasta is half a cup, or 70 calories. Instead of pasta, imagine whole-grain bread.


Protein servings are smaller than playing cards. One serving of cooked skinless chicken (2–2 1/2 ounces) has 110 calories. Likewise, a 3-ounce veggie burger.


Fat cubes. 2 tablespoons of mayonnaise is 45 calories. Butter and trans-fat-free margarine are servings.


Vegan Green Smoothie Bowl