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Are You Making These Portion Control Mistakes?

By Sara Butler

Portion control is vital to a healthy diet. Even if you're eating only the healthiest foods you can find, if you're not watching your portion, then you may not be doing as well as you think because even healthy foods can throw you off your goals if you have too much. Here are some of the most common portion control mistakes you can make and how to fix them.

Chicken Breast

Chicken is the king of lean protein, but even something this good for you can set you back if you have too much. A portion of chicken breast is about three to four ounces, a serving about the size of a deck of cards. You can use the palm of your hand as a portion control guide too to help you stick to the appropriate serving size of chicken. If you're eating an entire breast for dinner, then you may be having too much and those calories can add up quickly to throw off your whole day.

Coffee Creamer

Coffee creamer might be the unhealthiest thing you have all day which makes it even more important to stick to the right serving size. One serving of creamer is equivalent to about one tablespoon but how often do you really pull out your measuring spoons when making your morning cup of coffee? Too much creamer in your coffee can add up fast, adding sugar, calories, and fat to your daily diet that won't help you reach your health and wellness goals.


A healthy turkey sandwich on whole grain bread for lunch sounds as if it's the perfect meal for your healthy eating goals but if you're using two slices of bread, then you may be going overboard without realizing it. You should always check the nutrition labels of the foods you eat and be sure to check the serving size. For many bread products, one slice equals one serving. So, you may be getting a lot more than you realize.


Fruit is a great choice for a snack on the go or as an alternative to a calorie-laden dessert, but you need to monitor how much fruit you're eating too. Grapes are a great example because they're easy to go overboard on. One serving of grapes is one cup, which is equal to about 16 grapes. When was the last time you actually measured out how many grapes you had before you sat down and started munching? Always check to see how much a serving of fruit actually is and be cognizant of it as you enjoy it.

Portion control is critical, so make sure you're avoiding these mistakes!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Greenwood Village, Colo.

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