Nutrition Guide to Help Anyone with Portion Control

There is no trend of decline in the prevalence of overweight and obesity in the country


Obesity and bad eating habits have been a public health problem for decades. The numbers don’t lie: More than one-third – 34.9 percent or 78.6 million – of U.S. adults are obese, according to a study by the Journal of American Medicine.

There is no trend of decline in the prevalence of overweight and obesity in the country, the authors of the research say. People are not making the necessary changes.

First, learn the proper portions, as per the Dietary Guidelines. Then, cut back on your portions a little bit at a time until smaller portions become a new habit.

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Another trick is to eat from a small salad plate as opposed to a dinner plate. This is called “portion distortion.” Your look at the food and think “this is great, my plate if full,” as opposed to thinking you’re depriving yourself. Deprivation never works.

A healthy and effective nutrition plan has two keys to a balanced and healthy diet – three different food groups and portion control, according to ORBERA weight loss balloon nutritionist Lara Hamilton, RD and CDE at DuPage Medical Group.

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“Balanced meals help people stay full longer while providing a variety of healthy nutrients.  Meals should contain whole foods like fruits, vegetables, nuts, seeds, whole grains and lean meats to provide dietary fiber, vitamins and minerals,” she says.


1 slice whole-wheat toast with 2 tsp sugar-free jelly, 100-calorie Greek yogurt (6 ounces), 1/2  cup berries

Smoothie – 2 handfuls spinach, 1/2 banana, 1/2 cup frozen berries, ½ cup skim or almond milk (protein powder optional)

1 hard boiled or scrambled egg + 1/2 whole-wheat English muffin + 1 cup melon or berries (45 grams carb)

Lunch (30-45 gram carb per meal)

Chicken Salad made with 3 ounces rotisserie chicken and ¼ avocado mashed  + 6  whole-wheat crackers + 5-6 cucumber slices + 1 cup fresh fruit

Whole-wheat wrap/tortilla with 3 ounces turkey, lettuce, tomato + 1 small apple

Green Salad with protein (2-3 ounces chicken, tuna or turkey) + 1-2 tbsp salad dressing + 1 cup vegetable or bean soup

Dinners (30-45 gram carb per meal)

Roasted pork tenderloin (3 ounces) + ½ cup quinoa + 1 cup green beans

Grilled chicken breast (3 ounces) +1 small sweet potato +1 tsp butter + 1 cup roasted Brussel sprouts

Baked salmon (3 ounces) + ½ cup quinoa + 1 cup roasted or steamed broccoli


Small handful of almonds, walnuts, or pecans

Celery stalks with 1 tbsp natural peanut butter

String Cheese

5 whole-wheat crackers with 1 tbsp natural peanut butter or string cheese

1 small pear and a small handful (12) almonds

100 calorie Yoplait Greek Yogurt

1 small apple with 1 tbsp peanut butter

4 baby carrots, 4 celery stalks dipped in 3 tbsp hummus

1/2 cup of low-fat cottage cheese

Small protein bar with less than 20 grams carb

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