Weight loss

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Use visual cues for portion control

Portion control is an important concept when you're trying to lose weight and keep it off. But you don't need to memorize a food list or carry around measuring cups to get a better handle on serving sizes. Instead, use common visual cues to remind yourself of appropriate serving sizes. How? Many foods match up to everyday objects.

For example, a medium pepper is about the size of a baseball and equals one vegetable serving. While not all foods perfectly match visual cues, this method can help you better judge serving sizes and practice portion control, which may help with weight loss.

If you think the servings seem small, don't panic. Remember that you can eat multiple servings every day from each food group.

1. Hensrud DD, et al. The Mayo Clinic Diet. Intercourse, Pa.: Good Books; 2010.
2. Nelson JK (expert opinion). Mayo Clinic, Rochester, Minn. Aug. 23, 2012.
3. USDA National Nutrient Database for Standard Reference, Release 24. U.S. Department of Agriculture, Agricultural Research Service. http://ndb.nal.usda.gov. Accessed Aug. 23, 2012.