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Weight Management

The Guilt-Free Way To Eat All Your Favorite Foods

We live in a world of portion distortion. By placing value-for-money ahead of nutrition, we can often end up sacrificing our health for the sake of our wallets. Learn about this tried and tested way you can have the best of both worlds.

I went to France recently and was blown away by the food and the fashion there. It seemed that despite the croissants, pain au chocolats, and champagne, majority of men and women there were in fantastic shape! By the end of my stay in Paris I finally understood. Their secret lay in portion sizing.

Our perception of portion sizing has grown significantly over the years and become distorted by placing value-for-money ahead of nutrition (just think of those all-you-can-eat buffets and the fountain drinks at fast food chains). Many of us don’t realize how much we put on our plates, and it turns out that many of us are underestimating how much they eat by as much as 25 percent! This underestimation can often be the difference between losing or gaining a pound a week.

Getting a good understanding of portion sizing can be an easy way to stay on track with your weight goals. Here are six easy portion sizing references to help keep you (and your waistline) in check.


We start the day with it - but how much do we really need? If you are using your cereal bowl as a guide, chances are you are pouring too much. Even if you choose a healthy, high fiber cereal like muesli, the calories and carbohydrates can quickly add up. Stick to about half a cup of granola.


When it comes to snacking, less is more - and even nuts which are a nutritious snack still need to be portion controlled! Stick to a small, closed handful once a day instead of an overflowing handful or a full bowl. The same goes for nut butters, spread two tablespoons instead of four.


I definitely have a love-hate relationship with pasta, but I have learnt to enjoy it in moderation. When it comes to pasta, instead of making it the star of the meal, try making it the supporting role. Instead of covering your entire dish with it, choose to fill one quarter of your plate with it, or have it as a side dish.


This is one exception where more is better! You can never have too many vegetables. They are packed with antioxidants, fiber, vitamins and minerals. In fact, most of us don’t consume enough of it, with majority of us not hitting the recommended intake of vegetables daily (which is around two and a half servings). Try to load up on a full plate of greens, reds and yellows during lunch and dinner.

Ice cream

Every now and then, it is nice to indulge in some dessert - and the secret to indulging right is the amount we indulge in! Don’t be tempted to eat straight out of the tub, and choose to have one scoop instead of three. Throw on some fresh fruit or dark chocolate and use a small spoon to mindfully savor. 

Challenge yourself. Be a degustation menu at a 3-star Michelin restaurant instead of an all-you-can-eat drive through diner. Purchase smaller serving dishes and slowly reduce your portions. Learn to savor food and enjoy it - and choose to have a small amount of quality ingredients over large amounts of poor quality foods.

In good health.


  • “I am on a diet and I am happy to see this page as I can eat my favorite foods in a safe way. It is not so easy to avoid the foods you like and follow the diet. This method of dieting seems to be more easy to follow and useful. Thanks for sharing.”

    henrik October 05 2016

  • “Excellent article! I was researching poetion control. And just ordered portion control containers which are different sizes and color coded for carbs proteins fruit and veg and essential fats, which takes the guessing out. ”

    Mohamed May 16 2016

  • “Hi Mohamed, It is great to hear of your portion control containers – they should help! Do let us know how you get on. :) In good health, Madelynn”

    Xtend-Life Expert May 18 2016

  • “You really know what we wanted today.”

    Pierre July 24 2016

  • “I really thank the author of this article, the article has great significance for me, it just leads me to do better things for this life. Very meaningful, thank you very much, wish you happy.”

    Alicia September 07 2016

  • “I have chosen to use a food scale for portion control. I also use the free website,, to track the Calories, Protein, Carbs., Fiber, Saturated Fat, and Sodium of everything that I eat and drink. This website has a huge data base of meats, fruits, vegetables, oils, condiments, beverages, and even menus of restaurant chains. Using enables me to set daily goals for foods and beverages (including water), that I eat and drink and to know what each food and beverage item contributes to meeting my daily goals. Also, I can create my own recipes and save them in a personal data base. Using my scale and enables me to lose weight at a rate of 1- 2 pounds per week on a 1500 calories/day eating plan. I rely on Total Balance Men’s Premium, omega 3 / QH Ultra, Zupafood ELITE, and kiwi-klenz to ensure that I get the nutritional support that I need and to support healthy digestion. I have used Xtend Life products since March 2005. When I decided to have bariatric surgery in 2013, I chose the Sleeve procedure specifically because it would enable me to resume taking enteric coated Xtend Life supplements, after my recovery. I believe that Xtend Life provides the best nutritional supplements that money can buy. ”

    Eric June 16 2016

  • “Thank you for sharing”

    Toslicin August 26 2016

  • “I was looking forward to get such a post which is very helpful to us. A big thank for posting this article in this website. Keep it up <a href= >”

    happy wheels July 25 2016

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