Stop Portion Distortion
You can read the labels, but what does 1 ounce of potato chips look like? How many grapes are in a half cup? You need to train yourself to see what a normal serving looks like.
What does a serving of your favorite food look like?
In the comfort of your own kitchen and on your own dishes:
- Measure out 1 cup of cereal into that cereal bowl of yours.
- Weigh a cooked chicken breast on a food scale to see how many ounces it is, then put it on your own plate to see how much space it takes up for frame of reference later.
- Pour 8 oz. of milk into your drinking glass.
Get the idea? Before you scoop or pour, visualize how much food was in that serving you measured.
Can I still eat out?
Use your newly honed measuring skills to judge what a serving is. Large restaurants-sized portions can tempt you into eating more than you should.
- Share an entrée with your dinner pal.
- Box up half of your meal – and have it for lunch tomorrow.
- Order an appetizer as your main dish instead of an entrée.
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Contract for Change
Make a personal contract to change for good. Download now (PDF)
Use smaller dishes (like salad plates or the kid-sized ones). Scaled down portions will look normal sized. 
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