Portion sizes today are much larger than in the past, leading people to consume more calories than intended. A portion is the amount on one's plate while a serving has a standardized measurement. People often pour or serve themselves more than one serving without realizing. While education is important, subtle environmental cues strongly influence eating behaviors by triggering instinct over conscious decision making. The limbic system drives unconscious, emotional eating and discounts future consequences. Small changes like using smaller plates and pre-portioning snacks can help control portions and encourage healthy eating habits.

1. Portion ControlServing Sizes and Weight Management

2. Portion ControlFood portion sizes today are far bigger than they were in the past, which means we're taking in far more calories than we realize.

3. Portion vs. ServingPortion :The amount of food you put on your plate. Serving: A specific amount of food defined by common measurements, such as cups or tablespoons.

4. Portion vs. ServingFor example :A pancake serving is 4 inches but a typical portion you might eat is 6 inches — or 2 servings. A serving of milk is 8 ounces, but the portion you pour might be twice that size.

5. Portion Control People think education and awareness are the answer to a better diet; however, this might not be the case. More than a fifth of Americans most likely know we're supposed to eat two to four servings of fruit each day, but only about 20 percent actually do it. We fail because we're bombarded by subtle and not-so-subtle cues that trigger instinctive as opposed to conscious eating behavior.

6. Why We OvereatTwo brain systems that govern our food choices:Limbic System : Subconscious and emotionalOnly takes into consideration what is happening now and does not weigh future consequencesOutweighs analytic system

7. Why We OvereatAnalytic System:Conscious awareness and rational thoughtConsiders future implicationsRational thoughts typically overruled by the limbic system

8. Why We OvereatInternal Cues:SatietyEmotional hungerExternal Cues:Food advertised everywhere in the mediaHidden cuesGood selling tactics

9. Tactics for Healthy EatingFood Placement:Keep foods high sugar and fat out of sightPlace fresh fruits and vegetables in sightPlace healthy food items at eye level

10. Tactics for Healthy EatingPlate size:Use smaller eating utensils such as plates, bowls, and cupsUse a smaller serving utensil when dishing out foodEat restaurant meals on a separate plate than the one the food is served onPortion out a single serving and take the rest home for leftovers

11. Tactics for Healthy EatingFood Storage:Store leftovers in individually-sized containersBuy snack foods in single serving sizes or divvy up full size packages into smaller, individual bagsPre-Meals:Eat a light salad or drink a glass of water before eating a meal as this will help to give a sense of satiety sooner

12. Tactics for Healthy EatingMini Meals:Maintain blood sugar levels throughout the day by eating healthful small meals Keep Seconds out of Sight:Don’t serve family meals family-styleKeep pots and dishes away from table to prevent the urge for second helpingsIt takes about 20 minutes to feel satiated, so wait a few minutes before deciding to go back for another serving

13. Tactics for Healthy EatingOrdering Out:Order from the kids menu to automatically control portion sizes Serving Standards:Learn to ‘eyeball’ standard portion sizes(i.e.) 3oz = deck of cards, 1 cup = size of tennis ball

14. Tactics for Healthy EatingTreat Yourself:Indulge – allow yourself to eat the ‘not so healthy’ food items in moderation Eating the ‘not so healthy’ foods you enjoy from time to time will prevent unwanted binges

15. Plate PortionsProteinCarbsFruits and Vegetables