by Amber Hilton

Created on: June 01, 2009

Whether you're looking to lose weight or just improve your eating habits, when it comes to healthy eating, size definitely does matter. Many diets focus almost solely on what foods you are eating (eat carbs, don't eat carbs, etc.), but we seem to be forgetting that portions are important as well.

In recent years, portions seem to be getting consistently larger. We are Americans and we want the most for our dollar. However, while larger portions may be disguised as a good deal for our wallets, they aren't a good deal for our waistlines. The growing obesity rate is proof of that.

Unfortunately, most Americans have no idea what proper portion sizes look like. This is where the difficult part comes in. There is no getting around it. If you want to understand proper portion control, you need to dust off your measuring cups for a week or two until you get the hang of things. Eventually, you will be able to eyeball what a cup of rice looks like, but until then, use your measuring cups whenever possible. You will quickly see that you have most likely been eating two or three times the suggested serving sizes at most of your meals.

Most of us know that eating out is one of the easiest ways to sabotage a healthy diet. Not only are most dishes high in fat and calories, but also the serving sizes at most restaurants are out of control. If you do have to eat out for a social event or work meeting try cutting the restaurant portion in half and you will be more on target calorie-wise. If it is a social gathering, offer to split a menu item with a friend. If you're out with work colleagues, try dividing your meal in half before you begin eating and asking for a to-go box for the other half. Don't rely on your willpower to stop you half-way through (box it up before you even take a bite). Whether you eat it later, share it with someone at home or toss it, you are still learning proper portion sizes.

When it comes to shopping for meals at home try to keep your total purchases to a minimum. While a varied diet does equal a healthy diet, too much variety can cause you to overeat (a good reason to avoid the buffet line). When faced with just a few options, you are more likely to recognize whether you are truly hungry or just looking for an emotional fix. To ensure that you are still getting a variety of foods in your diet, try making more frequent trips to the market and alternating the types of foods that you keep in the house. And while frozen dinners like Smart Ones or Lean Cuisines shouldn't be a staple of your diet, they do represent more accurate portions than what most of us are used to eating so they can be good tools when learning proper portion control.

Finally, many of us obsess over the amount of calories in our meals, but pay little attention to what we drink to wash it down with. While enjoying one alcoholic drink per day can be good for your heart, most drinks that you order in a bar contain as much as three times the recommended amount of alcohol and plenty of empty calories. When ordering a beer, avoid the tap (which can be served at up to 32 oz) and opt for a bottle (12 oz serving) or stick to just one glass of wine. When at home or work, ditch the morning coffee, energy drink or sodas and stick with water. Most people can cut out hundreds of empty calories just by cutting back on sodas and coffee drinks.

Remember, changing how much you eat is just as important as the foods that you choose. Plus, learning proper portion control means that you can still enjoy the occasional slice of pizza or handful of candy. Just remember: everything in moderation.

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