Skip Nav
Healthy Recipes
Got 1 Can of Pumpkin? Make These 3 Healthy Recipes
Tip to Avoid Germs on an Airplane
Healthy Living
The 1 Thing I Never Board an Airplane Without (Hint: It'll Minimize the Germs)
The Fitness Marshall "Taki Taki" Video
Workouts
Get Sexy With the Fitness Marshall's Latest Dance Video to "Taki Taki"
Does Drinking Affect Your Memory?
Healthy Living
Are Your Drinking Habits Affecting Your Memory?
Holiday Fitness
50+ Lightened-Up Thanksgiving Recipes For Your Big Feast

Easy Portion Control Tips

Attention, Dieters: Portion Control Just Got So Much Easier

Photographer: Maria del RioEditorial and internal use approved. OK for Native and co-branded use.Photographer: Maria del RioInternal and Editorial use approved. OK for Native and Co-Branded use.

Portion control is one of the toughest parts of any weight-loss journey, second only to passing on the doughnuts in the office kitchen. Fortunately, there's a simple way to ensure you're getting the right balance of nutrients in every meal: the 50/25/25 rule, also known among dietitians as the Plate Method.

Here's how it works: you fill 50 percent of your plate with nonstarchy vegetables, 25 percent with lean protein (meat or plant-based), and the last 25 percent with grains or starchy veggies, like potatoes. So, imagine a line down the center of your plate — vegetables on one side, and protein and carbs splitting the other. (The American Diabetes Association offers a helpful visual here.)

"I personally encourage using the 50/25/25 rule because it helps put into perspective the recommended portions of food groups," Starla Garcia, M.Ed, RDN, LD, a registered dietitian in Houston, told POPSUGAR. She suggests adapting the method even for meals that aren't as straightforward. Let's say your dinner contains both rice and carb-laden corn: "It's encouraged that you fit the two foods in that 25 percent of the plate," Garcia said, noting that this translates to roughly a fist-sized portion of rice and corn combined.

ADVERTISEMENT

You'll find that the Plate Method equates to a filling meal — but because this is all about balance, be careful that you're not giving yourself permission to eat hefty portions of unhealthy foods. "Keep in mind how the food is prepared," explained Shauna Sacco, MS, RDN, a certified personal trainer and registered dietitian in Houston. "For instance, is it fried, or drenched in oil? Is it covered with a heavy cream sauce?"

"Because portion size is key with this rule, sometimes it helps to eat off a smaller plate," she continued. And even the vegetable side of your plate can be optimized to be healthier. "The more color, the more health benefits," Sacco said — think carrots and spinach.

From Our Partners
Keto Holiday Cocktail Recipes
140-Pound Weight-Loss Transformation From CrossFit
WW Pizza Dough Recipe
What to Eat to Lose Weight in a Week
Vegan WW Recipes
Do You Have to Cut Calories to Lose Weight?
75-Pound Weight-Loss Transformation Story
How Do I Not Gain Weight During the Holiday Season?
7-Day Weight-Loss Workout Plan
Keto Thanksgiving Dinner Recipes
20-Pound Weight-Loss Story
Best Workout For Weight Loss
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds