Portion Control for Weight Loss: How Meal Prep Services Can Help

What is Portion Control?

A 'portion' refers to the amount of food on your plate, while a serving size is the exact amount listed on the nutrition label. Research shows that larger portions can lead to overindulgence, weight gain, and feeling overstuffed. That's why portion control and mindful food choices are crucial for weight loss and overall health.

How to Portion Control for Weight Loss

Weighing protein and measuring veggies, fruit, dairy, or grains can help ensure accurate portion sizes. Visual aids, like a baseball for 1 cup of leafy greens or a deck of cards for 3 oz of protein, can help with portion control. 

5 More Tips for Portion Control Success

1. Enjoy small, frequent meals/snacks

   2.  Use smaller plates and utensils

   3.  Keep tempting foods out of sight

   4.  Use visual aids and a food scale

   5.  Plan and portion ahead of time with weekly meal prep

A Quick Guide to Food Portion Sizes

When browsing healthy meal prep ideas, it can be hard to know what size serving of your favorite ingredients counts as a portion. Here's a quick guide for different food groups per single serving or individual meal:

• Carbohydrate-rich foods: A teacup of dry food per person for pasta or rice, 2 slices of bread, about 3 handfuls of breakfast cereal, and a baked potato the size of a fist.

• Protein-rich foods: A fillet/piece of meat, fish, or poultry the size of a deck of playing cards, 2 eggs, 4-5 dessert spoons of beans/lentils/chickpeas, and one heaped tablespoon/small handful of nuts.

• Fruit & vegetables: A tennis ball-sized fresh fruit or handful of berries, a golf ball-sized portion of dried fruit, a small bowl of salad vegetables, and 3 heaped tablespoons of frozen peas/frozen mixed veg.

• Dairy and dairy alternatives: 1 individual pot or a fifth of a large tub of yogurt, half a pint of skimmed milk or a third of a pint of semi-skimmed milk, and a piece of cheese the size of a small matchbox or 2 triangles of cheese.

• Fats, oils & spreads: One teaspoon of oil for cooking or as a drizzle on food, one teaspoon of butter for toast or sandwiches, and one teaspoon of mayonnaise or peanut butter per serving or one dessert spoon of salad dressing, cream, or salad cream.

Make Portion Control Easy with Meals Prep Services

Superfit Foods, the best prepared meal delivery service in Florida, makes portion control hassle-free. By booking your delivery of customized and nutritionally-balanced pre-prepared meals, you'll avoid overportioning due to mood, hunger, or miscalculation.

Our weekly meal prep services deliver to pick up spots and direct to your door in Jacksonville, Macclenny, St Johns, Green Cove Springs and across Florida. Let us take care of the shopping, weighing, and cooking, so you can focus on your weight loss goals.

Experience the benefits of a meal prep service that prioritizes your weight loss goals. Book your pre-prepared meal delivery with Superfit Foods today!