7 Portion-Size Mistakes You’re Probably Making

Cassie Shortsleeve
byCassie Shortsleeve
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7 Portion-Size Mistakes You’re Probably Making

Choosinghigh-quality whole foodsis a key component ofsuccessful weight lossand overall health. Butportion sizes— how much you’re eating — are equally important and can be easy to get wrong. In fact, we often overdo it on foods that sound healthful (i.e., acai bowls) without considering the fullnutrient profile— added sugars, sodium and more. This is known as thehealth halo effect.

Fortunately, once you understand theactual portion size of your foods, you can makebetter eating choices,log your intake more carefullyand ideally get closer to reaching your goals.

Here, expert dietitians share some of the most common portion size mistakes and tips for how to be more mindful:

Portion-size mistake:1/2 of an avocado (or, for many, the whole thing)
Reality check:1/3–1/5 of a medium-sized avocado
Why getting it right matters:People areadding avocado to everythingthese days frombrowniesto toast. But as healthy as these fruits are, especially when it comes to monounsaturated fats, the calories can add up quickly — 234 calories in one medium avocado, says Keri Gans, RD author of “The Small Change Diet.” For some people, these extra calories won’t make a difference, but for others, it could mean weight gain, she says.
The fix:Slice an avocado into quarters and eat one, Gans advises.

Portion-size mistake:The 20-ounce (or more) serving at smoothie shops
Reality check:About half that: 10–12 ounces or the size of one-and-a-half standard coffee mugs
Why getting it right matters:Smoothies can be jam-packed with great nutrients butalso lots of calories and sugar, notes Marjorie Nolan Cohn, RD, owner ofMNC Nutritionin Philadelphia, Pennsylvania.
The fix:To get the most out of yours, consider splitting it with a friend. Or, better yet,make your ownso you can control how much you consume as well as the ingredients. Filling a smoothie with vegetables andsources of protein such as nut butterhelps it become a more well-rounded meal or snack.

Portion-size mistake:Enough to fill your cereal bowl
Reality check:1/4–1/3 a cup or 1–2 shot glasses (about what you can fit in your palm)
Why getting it right matters:Granola tends to be high in calories and fat and many store-bought varieties haveadded sugars, yielding around 400–500 calories per cup, plus more than 20 grams of sugar, says Cohn.
The fix:Make your own granolawith natural sweeteners from fruit and use it as a topping for yogurt or veggie-packed smoothies.

Portion-size mistake:1–2 cups or 2–4 scoops
Reality check:1/2 cup or about 1 scoop
Why getting it right matters:“Not all frozen yogurts are healthier than their ice cream counterpart,” says Cohn. “In fact, some frozen yogurts have even more calories than a scoop of traditional plain ice cream.” By overestimating serving sizes, you’re adding more saturated fats to your diet, says Dana Hunnes, RD, PhD, senior dietitian at Ronald Reagan-UCLA Medical Center in Los Angeles, California.
The fix:Try making healthier versions such as this banana berry “nice” cream or thesefrozen treatsandindulge in the real deal as part of a well-balanced diet.

Portion-size mistake:A whole bagel from a bagel shop or cafe with 4–5 tablespoons of cream cheese
Reality check:The size of an English muffin or Lender’s bagel (e.g., 2 ounces instead of 4) and 1.5–2 tablespoons of cream cheese
Why getting it right matters:Hunnes notes thatdiabetes and pre-diabetes— conditions where your body doesn’t properly process food into energy — are, in part,brought about by excess added sugars, which bagels tend to be high in. Plus, overdoing the cream cheese means you’re getting extra calories and saturated fat.
The fix:对奶油芝士和考虑小bagels or half of a bagel-shop bagel. It’s also a good idea toopt for healthier toppingssuch as protein-rich hummus, says Hunnes.

Portion-size mistake:A quick drizzle over your salad or into the frying pan, which can easily reach up to 3 tablespoons, says Gans.
Reality check:1 tablespoon, about the size of a poker chip
Why getting it right matters:You get kudos for choosing olive oil, which is rich inhealthy fats(which help your body absorb vitamins A, D, E and K and promote cell growth). Butolive oilhas 120 calories per tablespoon and those extra calories can add up quickly, notes Gans.
The fix:Whip out your measuring spoons to keep things in check or get an oil mister.

Portion-size mistake:A bowlful — or an entree at the restaurant
Reality check:1 cup of cooked pasta, about the size of a baseball.
Why getting it right matters:Many people avoid pasta because they think it’s very high in calories and carbs, but if you stick with the proper serving size, it can definitely be part of a well-balanced diet, says Gans.
The fix:Opt for ahealthier, homemade versionsuch as pasta loaded with lots of veggies and lean protein like grilled shrimp. Measure your portions out beforehand and store the rest away for tasty leftovers.

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About the Author

Cassie Shortsleeve
Cassie Shortsleeve

Cassie Shortsleeve is a Boston-based freelance writer and editor. She has worked on staff at both Shape and Men’s Health and contributes regularly to a slew of national print and digital publications such as Women’s Health, Condé Nast Traveler, and Furthermore for Equinox. With a degree in English and creative writing from the College of the Holy Cross, she has a passion for reporting on all things health, lifestyle, and travel.

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