Portion Sizes When Dining Out

Familiarizing yourself with correct portion sizes at home will help you recognize the portion size you're aiming for when eating out, whether you're having a take-out lunch at work or dinner in a friend's home.

Keep in mind that dining out is a challenge that requires a special mindset as well as knowledge of portion size. Sometimes just being in a restaurant or at someone else's home can promote a "special occasion" feeling that makes it tough to stick to healthy portions. When you're with a group, it might feel as though everyone else is eating whatever they want; exercising self-control might make you feel left out. But the opposite can be true: You may learn to enjoy your meal more if you know you're making healthy decisions that will pay off in the long run.

Strategies for portion control
Over time restaurant portion sizes have expanded immensely – often to two or three times what they should be. Friends and family may fill a plate out of generosity. But combined with a "clean-your-plate" mentality, this can spell trouble. These strategies will help you keep control.

Divide your meal in half. As soon as the plate is set in front of you, ask your server to wrap up the other half to take home. Doing this right away helps you avoid the temptation of eating too much just because it's there.

Consider ordering from the appetizer or kids menu. Portions are almost always smaller. Also, restaurants will often make half portions or lunch-sized portions at dinner time, if asked.

Use your hand to measure the actual amount of food on your plate. Here's how:

1. Your fist is equal to one medium fruit or one measured cup
2. Your palm minus the fingers is a 3 ounce portion of cooked meat
3. Your thumb (whole thumb, from tip to base) is equal to one ounce of meat or cheese
4. Your thumb from the tip to the first joint is about 1 tablespoon
5. Your index finger from the tip to the first joint is about 1 teaspoon