These Foods Can Be Tricky to Portion Correctly! Here Is What You Should Know

Almost everyone wants to lose weight and gain energy, but for many of us, this is easier said than done. After beginning an exercise routine and shopping for healthy groceries, it may seem like you’ve done all you can to commit to a healthier lifestyle. But, if you’re not also watching your portion sizes when you eat, you’ll have a hard time making lasting lifestyle changes. Here are a few common food items that Americans are quick to overeat.

Chicken Breast

Chicken breast is a popular choice for lean, filling meals. However, if you’re eating an entire chicken breast for dinner, you might be eating too much of it. Contrary to what you may believe, you only need about 3-4 ounces of chicken to achieve your nutritional goals, or half to one-third the amount of chicken in a typical serving. Not sure what that looks like? Use the palm of your hand or a deck of playing cards as your guide.


Sure, eating whole wheat bread is preferable to white bread – but if you’re accidentally consuming too much of it, you might not save yourself many calories, after all. Many bread products recommend only one slice of bread per serving. So, if you’re regularly eating sandwiches for lunch, you might be miscounting how many calories you’re consuming. Always be sure to read the label before planning your low-calorie meals!


You know that soda should be enjoyed in moderation, but how should one measure “moderation”? Well, we’re glad you asked. Though it’s easy to overconsume sugary sodas, you should know that a recommended serving is only 12 ounces. That amount is only a portion of the size of most fast food cups, including 7-11's Double Gulp, which accommodates 50 ounces of soda.

Salad Dressing

A healthy salad is a great choice for lunch or dinner. However, you should always keep an eye on your salad dressing, as it can add hundreds of calories to your otherwise low-calorie meal. Stick to the traditional serving size of dressings, which is two tablespoons, and consider requesting your salad dressing on the side when you eat in restaurants. That way, you can control how much of it goes on your salad.

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