Portion Control

Get tips for eating mindfully and controlling portions during the holidays from Elisa Sloss, registered dietitian and vice president of HealthMarkets.

typical portion

calories

1

2

5

THanksgiving portion visuals

A 3-oz. portion of roasted turkey is similar in size to a deck of cards.

A ¼ cup of gravy or cranberry sauce is similar in size to a golf ball.

A ½ cup of mashed potatoes is similar in size to a computer mouse.

A ½ cup of green beans or stuffing is similar in size to a tennis ball.

SOURCES

The University of Texas MD Anderson Cancer Center

What happens when you overeat?

5 Dietitian Q&A

Pay close attention to portion sizes. Serving yourself larger portions than normal can encourage you to eat more, even if you would have been satisfied with a smaller amount. Eating too much can cause unpleasant side effects, such as discomfort, drowsiness, heartburn and temporary feelings of being too hot or dizzy.

A:

How can I prevent overeating during holidays?

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5

7 suitable portion

calories

Q:

What are some proper portion sizes?

In general, a well-portioned plate would consist of 3 oz. of protein, such as turkey, ½ cup of mashed potatoes, ¼ cup of gravy, ½ cup of stuffing, ½ cup of green bean casserole and ¼ cup of cranberry sauce. If you have seconds, choose one food and stick to the portion size. For dessert, pick one slice of pie about the size of a light bulb.

A:

Q:

Should I only choose certain foods at Thanksgiving?

Pick the foods you like the most! This one meal will not derail your health, but consistently overeating may lead to health issues over time. That’s why it’s important to practice moderation at every meal. Stick to the previously mentioned portion sizes to help avoid overeating. Overindulging throughout the day may cause you to feel sluggish, tired or bloated later in the evening or possibly into the next day.

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Q:

Do you have any tips for practicing moderation?

Mindfulness is key. Be aware of what you’re eating and how fast. When you’re at the table, eat slowly and converse with those around you instead of quickly finishing your plate. An easy trick is to use a smaller plate. You’ll feel less inclined to pile on the food and fill in gaps like you might if using a larger plate. When you start to feel full, stop eating for a few minutes and see if your hunger returns.

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Q:

What are the portion sizes for alcoholic drinks?

If drinking alcohol, stick to one 12-oz. light beer, a 5-oz. glass of wine or 1.5 oz. of spirits. The calories from alcoholic beverages add up quickly. Drinking too much may also increase appetite, causing you to eat more than you would otherwise. Drink a glass of water in between alcoholic beverages if you decide to have more than one.

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Q:

How can I save myself calories during the holidays?

Eating breakfast the morning of Thanksgiving will help tide you over until the big meal and reduce hunger, so you’re less likely to overeat. Afterwards, plan a walk with family and friends. A short 15-minute walk will help burn extra calories and may improve digestion. In the following days, focus on eating healthfully and exercising. Remember to drink plenty of water throughout the day. Maintaining adequate hydration may help you feel fuller and make it easier for your body to break down food after the meal.

A:

An image of typical Thanksgiving Dinner Portion Platter.

An image of suitable Thanksgiving Dinner Portion Platter.

Motion

Vice President, HealthMarket