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Portion control at home is possible. You have various measuring cups, spoons etc. readily available. You can even have a scale to weigh your food. Eating out though creates a whole different set of problems.
With rare exceptions most restaurants serve over large portions. Recently diagnosed with blood sugar control problems I've been learning that I have to control portion size regardless of where I'm eating.

When we eat out the first thing I do is ask for take out containers. Sometimes I have to repeat my request several times because servers don't understand I want those containers before my meal arrives. I am learning to be persistent.
Once my meal arrives I use my hand to determine how much food to leave on my plate. I measure my protein by the palm of my hand. If it is thicker than my palm I adjust the width accordingly. My potato is measured against my fist. Any excess goes in the to go container. Vegetables, other than the really high carbohydrate ones like peas, corn and potatoes, are free. If they aren't swimming in some sort of fat I can have all I want of them. Bread is the size of my hand or, if a roll, once again my fist is the benchmark.
Using your hand as a measuring device works regardless of your size or age. A child has a smaller hand and the measurements are suitable for its age. A man's hand will be larger and again suitable for measuring his food needs.
Remember, when eating out ask for the to go container first. When your meal arrives put anything that is bigger than your hand, fist or palm in that container to take home for another meal.

Learn more about this author, Elizabeth J Baldwin.
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