The Truth About Portion Control

On February 25, 2026 By newsroom Topic: Food Guide

Train your brain to feel satisfied with fewer calories while maintaining a balanced and healthy diet.

Portion Sizes Have Increased: Studies show that larger portions make us eat more—even when not hungry.
Calorie Savings: Reducing portions can lower calorie intake by ~527 calories/day, potentially leading to weight loss of 1 pound per week.
Even Healthy Foods Can Be High-Calorie: Nutritious foods like almonds or dates can pack a calorie punch if portions are too large.

Measure Your Food: Use measuring cups/spoons to portion cereal, snacks, or pasta.
Example: A "reasonable" bowl of cereal might actually be 2-3 cups instead of ¾ cup.
Share Meals: At restaurants, split entrées, fries, or desserts. Taste satisfaction decreases with larger portions (taste satiety).
Watch Healthy Portions: Even nutritious foods have calories. Stick to recommended servings.

Choose Fiber-Rich Foods:
Benefits: Keeps you fuller longer and aids digestion.
Examples: Beans, fruits, veggies, oatmeal, and whole grains.
Study Insight: Adults eating 30g of fiber daily lost weight and improved insulin resistance.
Start with a Healthy Appetizer:
Salads: Reduces meal calorie intake by ~11%.
Soup: Lower-calorie, broth-based soups like minestrone can cut intake by up to 20%.
Take Smaller Bites: Research shows smaller sips or bites can reduce intake by ~30%.

Make Veggies the Star: Load salads or dishes with nutrient-rich veggies like spinach, asparagus, or beets.
Watch the Extras: Limit cheese, croutons, and dressings to avoid high-calorie pitfalls. Opt for balsamic vinegar or light oil dressing.

Place fiber-rich veggies in the center of the table for easy access. People naturally eat more of what’s in front of them.

Add vegetables to dishes to increase volume without many extra calories.
Example: Mix 1 cup of fresh spinach into cooked rice for a larger, nutrient-packed portion.

Portion control works: Smaller servings reduce calorie intake while still allowing you to enjoy your favorite foods.
Prioritize fiber: Keeps you full and supports weight management.
Balance is key: Pair smaller portions of higher-calorie foods with larger servings of vegetables to feel satisfied.

By training your brain and being mindful of portions, you can achieve your health goals without sacrificing enjoyment.