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.


Published by

Kean Nutrition

Registered Dietitian Nutritionist Emily’s passion for nutrition began in middle school along with the interest of vegetarianism. Originally from Pennsylvania, Emily Kean earned a B.S.in Nutrition and Food Science with an emphasis in Dietetics from Georgia Southern University in Statesboro, GA. Kean completed her MBA at Dominican University in River Forest, IL while simultaneously completing the requirements for a dietetic internship. In her free time, Emily enjoys running and counseling runners in the Chicago Area. Combining healthy eating and running is passion of mine. Join me on this journey!

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