Portion Control Tips

     These powerful portion control tips will enable you to LOSE FAT permanently and live at your goal weight.    You need to:

      Know what a single serving size looks like.

      How much of each food group to eat per meal.

     You need to follow the low glycemic snack plan.

      That's it! These are the strategies that promote the biochemical balance you need to release fat.

Single Serving Sizes

Low Glycemic Grains

  • 1 slice of sprouted grain bread (1 oz.)
  • 1/2 sprouted grain bun,bagel or muffin
  • 4 small wholegrain crackers
  • 1 sprouted grain tortilla
  • 1 oz. cold cereal
  • 1/2 cup cooked low glycemic cereal
  • 1/2 cup high protein(60%)pasta (Barilla's Plus is low glycemic)

Low Glycemic Vegetables 3 - 5 servings a day

  • 1 cup raw leafy vegetables
  • 1 1/2 cups raw chopped vegetables
  • 1/2 cup cooked low glycemic vegetables
  • 8 oz. low glycemic vegetable juice 

Low Glycemic Fruits 3 - 5 servings a day

  • 1 medium apple or orange
  • 1/2 cup blueberries, strawberries, rasberries
  • 1 pear
  • 1/2 papaya
  • 1/2 grapefruit
  • 1 peach or nectarine
  • 1/4 medium avocado


  • 6 oz. unsweetened almond milk or soy milk or cow's milk
  • 1 1/2 oz. cheese or 1/2 cup cottage cheese
  • 6 oz. kefir

Meat and Beans

  • 3 oz. cooked lean meat/poultry/fish
  • 2 eggs
  • 7 oz. of tofu
  • 7 nuts
  • 1 cup cooked dried beans

Good Fats

  • 1 teaspoon of cold pressed olive oil per serving of beans, grain, meat or vegetables
  • 1 T. of flaxseed meal per shake or cereal serving
  • 1/4 avocado
  • 7 raw nuts (also a protein)
  • 2 T. almond butter or any low glycemic nut or seed butter
  • 2 heaping T. seeds
  • 1 teaspoon virgin, expeller pressed coconut oil per serving of beans, grain, meat or vegetables

     Proportions of food groups is another great strategy in these portion control tips for giving you greater balance or biochemical homeostasis.

55% low glycemic carbs 25% good fats (more omega-3s than the saturated fats) which are in the 20 - 25% protein, roughly 25% whole grain

     Here's a perfect example of what this would look like.

     You could have a salad with sprouts, tomato and red pepper and a bean & cheese burrito with 1/4 avocado on a sprouted grain tortilla for lunch.

     Eat very lightly for dinner, a green smoothie and some plain yogurt with 1 serving of fruit and raw nuts.

     Your metabolism will be changing when you follow these portion control tips. Keep a food diary and pay attention to how you feel after you eat a meal. You will be doing this until your eating style has improved enough to support your optimal health and weight management.

     Do you have good energy? Is your mental clarity good?

     You may need to adjust the ratios of grains and protein depending on how food affects you. These portion control tips are guiding principles. Until you reach your goal weight your evening meal needs to include protein, vegetables and salad, rather than grains. This is your lightest meal of the day.

     Half the food on your plate is vegetables and fruit; one quarter is one serving of whole grains  and the other quarter is one serving of protein.   Your fats are mostly naturally occurring in the meat or nuts, dairy products or avocado.  In the evening just have a serving of whole grains or a serving of protein so that you are eating fewer calories when you'll be going to bed.

   For best digestion eat plant proteins with your whole grains.   However,  we are all individuals with different biochemistry and sensitivities so you needed to be guided by your body's responses. 

     If you have pasta (Barilla Plus is low glycemic) for lunch make your protein the nuts on your salad with a little freshly grated parmesan for the pasta. If you have baked chicken for dinner eat it with veggies and salad. Portion control tips are about establishing new, healthy eating habits.

Low Glycemic Snacks

     This is the secret key to this way of eating, allowing yourself a great snack every 3 hours (if you're hungry of course.) You never let yourself get ravenously hungry when  your blood sugar is level.

     Portion control tips must include the biochemically correct snack - examples below:

  • 1 apple with 1 oz. of cheese
  • 1 apple with 2 T. low glycemic peanut butter (see list) or almond butter
  • celery sticks with 2 T. peanut or almond butter
  • 1/2 carton 6 oz. of plain yogurt with 4 oz. frozen low berries (cherries are yummy - you can add a very small amount of low glycemic sweetener if necessary)
  • 7 walnuts or almonds (or any nut you like) and an orange, apple or low glycemic stone fruit in season or 1/2 cup berries
  • 1 smoothie
  • 1 serving low glycemic fruit, 1 hardboiled egg
  • 4 small low glycemic crackers, 1 apple, cucumber slices with fresh squeezed lime juice, 1 oz. cheese
  • 2 - 4 low glycemic crackers with 1 oz. guacamole and a small bunch of grapes
  • 2 - 4 crackers with 1 oz. of hummus

      So do you get the idea of the best portion control tips when it comes to snacks?

     A low glycemic meal or snack is: half low glycemic carbs, 1/4  good fats and the rest protein to make it biochemically correct.

      Getting the fat in the protein (raw nuts, eggs, fish) is an excellent way to do this.

     How important are these portion control tips in your fat loss plan?


     They will allow you to have balanced blood sugar.

      When you have your blood sugar balanced all day with a low glycemic food plan in the right proportions, high in fiber and essential fatty acids, your body can release fat.

     When you are eating smaller meals and metabolism and blood sugar are balanced you are sustaining energy and burning fat.

** These portion control tips are key to your success to live at your goal weight.   They provide you with a fool proof strategy for HOW to eat without food cravings all day long.

Here are many more permanent weight loss strategies in the articles below!

Glycemic Index List of Foods

The glycemic index list of foods includes foods that lower blood sugar and help you to lose fat!

Daily Healthy Eating Plan

This is a handy week of menus of low glycemic meals with the calories calculated for each meal so you can stay within the 1500 range.

Reading Food Labels

Find out where the fat traps are hidden! This is what leads to obesity and insulin resistance.

Burn Belly Fat

This is a fat blocker that really works to burn fat effectively. It stops the creation and growth of fat cells, burns belly fat and helps to control your appetite and lower your blood sugar!

List of Raw Foods

This list of raw foods contains fruits and vegetables that are a powerhouse of nutrients and they are low glycemic, meaning you can eat as much of them as you desire!

Omega 3 Sources in Healthy Salads

Healthy salads, especially when you add omega 3 sources or foods with resistant starch, are a great low glycemic meal.

Low Glycemic Foods: Super Healthy Whole Grains

These are the whole grain carbs that are low glycemic. You can once and for all replace the fat storing high glycemic carbs in your diet with the low glycemic whole grains.

High Fiber Foods: Delicious Grains and Legumes

High fiber foods, grains and legumes creat a complete protein when served together and they promote healthy digestion which is key to health and fat loss.

Low Carb Pastas and Cereals

Great news for pasta lovers....you don't need low carb pasta because pasta is low glycemic!

Good Fats

You need to look to the good fats (omega-3 sources) in learning how to eat a healthy diet and even to lose body fat!

Calcium Rich Foods

Taking a look at dairy products and just how these calcium rich foods affect the glycemic index chart.

Sugar Free Desserts and the Good Sugars

Sugar free desserts that taste good? Is a sugar free dessert a low glycemic recipe?

Hummus, Spices, Seasonings and Salsa

Nothing like hummus recipes with some fresh herbs, seasonings, and homemade dips and salsa to add some pizazz to your cooking and eating!

Soups, Oriental Cuisine, Protein Foods

This low glycemic index chart shows the soups, the oriental cuisine and the protein foods that do not raise your blood sugar.

Glycemic Load

This is a more precise way of understanding how much of the low glycemic foods to eat.

Acidic Foods and the Bad Sugars

Any list of acidic foods will have sodas at the top of the list. These drinks are high glycemic and fat storing drinks!

Fruits, Veggies, Fats and Oils

Here are some high glycemic foods listed in the high glycemic index chart below that need to be avoided most of the time in order to maintain your fat loss.

Controlling Food Cravings

Controlling food cravings means that you need to avoid the high glycemic foods on these lists!

Food Lovers Diet

Food lovers can celebrate good food and manage their weight at the same time!

Learning How to Grocery Shop the Low Glycemic Way

This is the answer to a reader's question about the best strategy to shop for low glycemic foods in a super market.

Return from Portion Control Tips to Calorie Counter.

Return from Portion Control Tips to Lifetime Fat Loss home page.

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