- With Mayo Clinic nutritionists
Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
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Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Katherine Zeratsky and Jennifer Nelson
Jennifer K. Nelson, M.S., R.D., L.D., C.N.S.D.
Jennifer Nelson is your link to a better diet. As specialty editor of the nutrition and healthy eating guide, she plays a vital role in bringing you healthy recipes and meal planning."Nutrition is one way people have direct control over the quality of their lives," she says. "I hope to translate the science of nutrition into ways that people can select and prepare great-tasting foods that help maintain health and treat disease."
A St. Paul, Minn., native, she has been with Mayo Clinic since 1978, and is director of clinical dietetics and an associate professor of nutrition at Mayo Clinic College of Medicine.
She leads clinical nutrition efforts for a staff of more than 60 clinical dietitians and nine dietetic technicians and oversees nutrition services, staffing, strategic and financial planning, and quality improvement. Nelson was co-editor of the "Mayo Clinic Diet" and the James Beard Foundation Award-winning "The New Mayo Clinic Cookbook." She has been a contributing author to and reviewer of many other Mayo Clinic books, including "Mayo Clinic Healthy Weight for EveryBody," "The Mayo Clinic Family Health Book" and "The Mayo Clinic/Williams Sonoma Cookbook." She contributes to the strategic direction of the Food & Nutrition Center, which includes creating recipes and menus, reviewing nutrition content of various articles, and providing expert answers to nutrition questions.
Katherine Zeratsky, R.D., L.D.
As a specialty editor of the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She's active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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Nutrition-wise blog
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Dec. 12, 2009
Portion control — Downsize portions for better weight control
By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Research tells us that people eat more when presented with larger portions of food. Even children as young as two years are affected by portion size. Our judgment about serving sizes has been completely skewed by restaurant portions, food packaging and our own eyes. So how do we reset our expectations about appropriate portions? You're already on track by reading this. Now, how do you apply it to yourself?
Start by familiarizing yourself with appropriate serving sizes. If you don't have a food scale or measuring cups handy, use visual cues to help you judge portion sizes:
- A serving of fish (3 ounces) is the size of a deck of cards
- A serving of pasta or dry cereal (1/2 cup) is the size of a hockey puck
- A serving of fresh fruit (1/2 cup) is the size of a tennis ball
- A serving of butter (1 teaspoon) is the size of one die
Test yourself — pour yourself a bowl of cereal and then transfer it to a measuring cup. How much is your portion? How does it compare with the recommended serving size?
Here are other tips to try:
- Don't put dinner on the table. Instead, serve it from the stovetop or countertop. You'll think twice before you get up for seconds.
- Don't eat out of the box. Put your snack in a small bowl or other container. And then put the box or package away.
- Opt for single-serving treats. The fear of a wrapper trail will keep you honest.
- Downsize your meal. Restaurant portions are notoriously large. So when eating out, plan to eat only half of the meal. You can share the rest with a friend or ask for a doggie bag. Alternately, consider asking for a "light" or "lunch-size" portion.
- Try the tasting menu. At parties, sample two or three bites of the dishes on offer. Keep the portions small and have fun enjoying the variety.
- Take time to enjoy yourself. Appreciate the colors, smells and textures of your food. Stop and talk to your family and friends between bites. By slowing down you'll be better able to appreciate your meal and to register when you're full.
How do you do with minding your portions? Share your tips.
15 comments posted
April 2, 2013 3:27 a.m.
The purchases I make are entirely based on these arltcies.
- Graceland
March 4, 2013 12:20 p.m.
Tip: Put your dinner plates in the trash!! (or storage). Only use lunch plates which are much smaller (hold less food). In addition, "Don't put dinner on the table", and maybe put away cooked left overs before you eat so that making 2nds is that much harder.
- Brian
January 7, 2012 3:59 a.m.
I had a Gastric bypass 3 years ago, I was wonder how many calories should I be eating now.I was on some meds that made me gain 12 pounds and now I'm worried I won't be able to lose it. I was within 15 pds of my goal wt without getting my tummy tuck done. Can anyone relate to my problem?
- Ann
November 16, 2011 10:58 p.m.
To all who need help to get started it is really that easy. Make up your mind to do it, gather your materials, make a plan. Start and stick to it! If you slip remember everyone's human but if you want that fat off you have get started again. Food log, photo, video or text. Keep track of your food intake. Aren't you tired of being FAT? it's not your metabolism it's your mouth eating too much, and your ass not moving enough. I know I've had enough, and have been watching my diet, making healthier choices and lost 13 pounds in a month. I also prepare all my meals, no or extremely little eating out. Measuring cups are our friends till you learn portions. Remember also you are developing new habits, and you have to forget eating giant meals, when you eat less and drink water, your stomach will shrink and you will be full sooner. LISTEN to your body, and NO eating within 3 hours of bedtime. You will have to change your routines, remember they got you fat in the first place. YOU CAN DO IT!!
- Donnie
November 9, 2010 11:50 a.m.
i have been doing the portion intake since january and have went from 203lbs down to 143lbs and have went from a size 2XL to a size 8/10 without excersising due to limited mobility. It has worked for me and if we go out to eat i only eat half of what I order. The other half is saved for another meal. Anyone can do this and you are not depriving your body of essential foods you need.
- carin
June 19, 2010 3:40 a.m.
When are we going to ditch the old calorie content portion size model for weight control? It's less to do with how much you eat and more to do with what you eat. Highly refined carbs, starch high fructose corn syrup and sugars in modern foods are to blame for the obesity epidemic. Cut them out of your diet, and you will lose weight. Even wholemeal bread and whole meal pasta is still highly refined and should be moderated or eliminated.
- Cathy
February 18, 2010 12:23 p.m.
I have a neurological condition that prevents me from walking more then 50 ft with the aid of a walker. I was walking 4 miles daily 18 months ago, I have gained 30 Lbs. since that time. I tend to eat large portions and extra snacks because my activity is very limited. How can I change this downward spiral.
- Gerry
January 23, 2010 6:38 p.m.
Being healthy is a lifestyle, not a diet. There are many good tips on how to achieve permanent weight loss; none of them includes gimmicks, diets, or diet pills. The best way to lose weight and to become healthier is to take responsibility for yourself! Your health is your most important asset. For many people, being overweight is associated with being uncomfortable in their own skin. To assist with weight control; keep a daily food journal and every time the urge to snack is felt, first drink a large glass of clear water. This simple act will help you to eat less. Water hydrates you, suppresses your appetite, helps you to feel full, and metabolizes fat cells. Water will soon become one of your best friends. The major reason so many people in America are overweight is because we eat too much for comfort! It does not hurt to treat ourselves with something special once in a while, what is necessary is that we limit our portions and do not overeat! It is also necessary to keep our body properly hydrated, so drink a full glass of water with each meal or snack.
- Todd29
January 11, 2010 3:36 p.m.
Has anyone ever heard of formu3 weightloss program? If you know where I can get menus for this please let me know. Thank you
- Larry
December 31, 2009 2:20 p.m.
A simple plan to follow when deciding what to eat and how much to eat is the closed-fist and open-hand method. Each meal should include lean protein and good carbs (slow-digesting carbohydrates). The protein amount should be the size of your open hand, and the amount of carbs should be the size of a closed-fist.
- DeLauder
December 29, 2009 6:33 p.m.
I am a huge believer in the power of sandwich bags. I will read the labels of whatever snacks I've bought and portion them into sandwich bags. I usually try to stay around the 100 calorie mark. That way all I have to do is reach for a snack bag and I know that what I've consumed is the proper portion for me. Otherwise I will eat the whole box, because my eyes tend to be bigger than my stomach.
- Mande
December 23, 2009 8:42 p.m.
dietary control and exercise. it's true what they say all you need to do is watch what you eat, expand more energy than you consume and maintaining daily calories intake of 350 - 1700 per day
- dorothy
December 23, 2009 3:54 p.m.
seriously......EXACTLY what is the size of a portion.....i hate to starve my stomach......i have always filled my body with some heavy duty eating.....now it's time to start loosing weight, but i'll do it no other way but this......i, firmly, don't sponsor diets......can you help me??.....thanks.....dg
- david
December 16, 2009 12:44 p.m.
Yes portion control is really important for rich, dense and fatty foods in particular. And jing, I know how it feels to be short (I'm 5 2) and my journey from 130 to 107 made a huge of difference for me.
- Rachel
December 14, 2009 1:47 a.m.
this really helps. i started doing my portion control since january and i've lost 20 lbs. one of the things that help me started is to take 75 cals off my food intake and do 75 cals output (thru exercise) per day. i know 20 lbs is really not a lot of wt to lose but see i was 125 lbs when i started (im 5 ft tall ) and now 105 lbs.
- jing
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