By Michele M. Boisvert, Exercise Physiologist

Do you watch your portions?  Try using a smaller bowl, plate and glass at meals to help you manage your portions. And try to target more servings of vegetables and fruits, with smaller portions of grains and protein.

How can you make portion control easier?

  • Use measuring cups and spoons to serve your meals and snacks. Use snack bags and count out your snacks if it is something you eat in small quantities. It is helpful if you physically see what portions look like on your plate as well as in your cups and bowls.
  •  Read food labels for serving and calorie details.
  •   Try this simple method: Use your fist as a guide to measure portions.

Here are a few helpful minders:

  • When using cups to measure be sure your food is level, not heaping.
  • Get familiar with serving sizes: For example: a cup of veggies or fruit is about the size of two scoops of ice cream.
  • Remember, a 3 ounce serving of meat is about the size of a deck of cards.

Most important, find what works for you. When you do, keep up the good work.

Michele M. Boisvert is an exercise physiologist at Mulberry Gardens in Southington.