Portions, portions, portions….How much to eat?

Portion vs. Serving size: A serving size is what is labeled on the food package, however this may be more or less than what you should be eating at one time. For example, sometimes I eat 2 servings of pasta for dinner and sometimes I eat half a large apple before a run. To figure out what you “should” be eating either try “the plate method” or go to Food Tracker.

The Plate Method (aka the simple method)

In general, I like sticking to plate size of about 10-12 inches in diameter. This tends to be significantly smaller than many plates. Try looking for “salad” plates or medium sized plates. Note: don’t go to small or you’ll be tempted for seconds and end up over eating.

The Basics

  • 10 inch plate
  • 1/2 vegetables and fruit
  • 1/4 protein
  • 1/4 carbohydrate/ starch


P.s. I like these Corelle divided plates. They also keep you foods from touching each other, if you like to keep your foods separate.

What about weighing food?

Do I weigh my food? No. Should you? You can, if you wish, but I think the plate method is a simple way to get portion sizes under control. Weighing food does work. You’ll know exactly how much you are eating, but I think its important to include some balance.


SCAN Symposium 2016

Hey All,

I’m currently attending the SCAN Symposium 2016!


  1. To exhibit (see disclosure statement).
  2. To be empowered food and nutrition professional (see picture).
    • Through the dietetic practice group, SCAN,  I continue to learn and earn continuing education especially in the sports nutrition area.

Look forward to some exciting information, helpful tips, and emerging research in the upcoming weeks!


Emily (mid-run along the Portland Riverfront)