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Eat Smaller Portions For a Healthier Diet

Sometimes Smaller Is Better

Here's a healthy eating tip from the OnSugar blog Coach Lark Says.

I am continually amazed at how great I feel when I stick to eating small portions instead of stuffing myself until I'm full. Every day I can pull it off, I feel energized and light on my feet.

"Small portions" generally means eating food that is roughly the size of your own fist . . . Like a half a sandwich, a half a cup of oatmeal, or a piece of fruit.

To see what Coach Lark ate today,


Today, for instance, this is how I ate:


  • a tangerine at 5:30am
  • a half a fist-sized portion of oatmeal at 8:00am
  • a bacon, egg and cheese sandwich (on an English muffin) at 9:30am
  • a romaine lettuce salad at 12:30pm with carrots, red cabbage, onions, celery, radishes and a little bit of blue cheese dressing
  • a half an apple and a half a banana at 3:00pm
  • I worked out at 5:00pm and then had a spicy crab sushi roll right afterward

Now, obviously I'm not on a diet. I allow myself to splurge on goodies like bacon and blue cheese dressing — within reason. I balance it out with a lot of fresh fruits and veggies and fibers. In addition, I drink water all day. Today I had the energy of a super hero! And I can guarantee that I burned off any calories I took in with a balance of activity and allowing my body to properly digest with this "grazing" technique.


There are a lot of gimmicky diets out there, but limiting how much food I put in my belly at any one sitting is the best and healthiest way I know how to manage my weight. I attempt to eat this way every day. It's an ongoing battle to stick to healthy eating habits, but with this tactic, I don't feel deprived and starved . . . ever.

I am not always perfect in my eating habits. Sometimes I do pig out. But I keep trying, and I do the best I can.

My advice is this: If you can pull the small-portions eating plan off for just one day, you'll have created an experiential template going forward. Try it and see how you feel. You'll be inspired, you'll see!

As a dear friend and client said to me this morning, "It seems like we are always fattening ourselves up for the famine that never arrives."

It's time to relax. There is always more food in our future!

Want to see more? Start following Coach Lark Says or start your own OnSugar blog. We'd love to post your inspiring stories and helpful advice here on FitSugar too!

Image Source: Getty
Join The Conversation
nikita112010 nikita112010 6 years
Here is the second instance I have encountered your webblog in the last few weeks. Seems like I ought to bookmark it. Very good post, thanks! I've found your website through Yahoo, you must get a good bit of visitors from some of these articles. Life's Too Good
nenepyga nenepyga 7 years
You guys can't be serious! This is really not that little food... He had a pretty substantial size breakfast (oatmeal and breakfast sandwich), a regular size lunch (a salad), and a regular-to-small dinner (sushi). And there is snacks of fruit in between. This is normal eating, it's neither dieting, nor starving! And there is plenty of protein -- eggs, bacon, crab. How much do you eat??? You really don't need that much, you know... remember how much smaller the potions of food are in restaurants in Europe, and Asia, and they manage to survive somehow too!
annm16 annm16 7 years
I also noticed the lack of protein in the diet, and the half pieces of fruit seem kind of ridiculous. A half a fist sized portion of oatmeal? I'm assuming that's cooked and with my fist size, that would literally be about 2 big spoonfuls. A tangerine holds you over for 2 1/2 hours? My stomach would be eating itself! Especially on a day where I worked out. As a dietetics student, this MIGHT pass as enough food for an inactive 5' female but is definitely not a balanced diet, and certainly not for anyone who works out or is larger than a 10 year old. Smaller portions more often? For some people that helps with knowing when you're full and when to stop, rather than stuffing yourself. Extremely small portions of an unbalanced diet for an active person? Very unhealthy.
TreenaJessica TreenaJessica 7 years
I'm all for the half a sandwich thing. I get ravenous at the office around 3 p.m., no matter how hearty my lunch was. It's nice to have the option of having a bit of your lunch left as opposed to hitting the vending machines. I wonder, however... what if fibre (fruits and veggies) is a major no-no? I am supposed to take it *really really* easy on fibre, so some of these ideas wouldn't work well for me at all.
llamawich llamawich 7 years
Oh god, I eat MASSIVE portions... like a head sized bowl of pho for dinner.
Mila_83 Mila_83 7 years
Can not agree more with all the comments above...this just sounds ridiculous!A half a fist-sized portion of oatmeal?Is it even a legit serving size?I actually think that this guy suffers from the eating disorder and is trying to hide it behind his bogus eating habits.Plus he was too quick to point out that he is not on the diet...something that people who are struggling with their eating habits are always say...personal experience...of the past thanks god:)
insanitypepper insanitypepper 7 years
I'll echo most of what was said above. Also, I like feeling full.
Spectra Spectra 7 years
After reading all the comments on here, I'll agree with the majority of you...that's simply not enough food. I'm a petite woman and I'm fairly active and I eat probably 2400 calories a day, easily. If this "coach" is a man, that's really scary. My husband is 6'1" and 220 lbs and he maintains on about 3000 calories a day even though he's pretty sedentary. A diet like this one almost borders on a type of eating disorder...this guy seems pretty anal about eating only half of everything. A previous poster mentioned "natures serving sizes" and I tend to agree with that. Apples are about the perfect size for a snack; you don't need to cut one in half.
vanillabean vanillabean 7 years
I agree that grazing type eating habits have their benefits, but when you're working out of the home, there are limited windows of opprotunity to eat. So when one opens, I take advantage because I don't if/when I will get another one! And dinner has to be substantial, or I would snack, snack, snack until bedtime (not an early bedtime either!)
Wild-Magelet Wild-Magelet 7 years
I'm sorry, but as a person recovering from an eating disorder, I actually find it slightly offensive to see that diet promoted on FitSugar. It's neither enough food nor a particularly balanced amount of nutrients, and looks exactly like the sort of portions I would have restricted myself to in the height of my ED. There is a difference between reasonable sized meals and snacks and eating at least 500 too few calories a day.
chloe-bella chloe-bella 7 years
Yeah, I would probably get rid of the bacon, egg and cheese sandwich (eww! heart attack on a plate!). Minus the disgusting breakfast sandwich, this is about what I eat on a day when I don't work out at all and sit at my desk for 12 hours. On days when I workout, I definitely need more food than this!
tylergrl33 tylergrl33 7 years
You could eat more for less calories. For one, get rid of the bacon, egg, and cheese sandwich and have an egg white omelette w/ spinach. More filling, less calories, less fat.
runningesq runningesq 7 years
Even if he WAS trying to lose weight this wouldn't be enough food. Again, Fit, please don't promote this. 1000 calories per day is too low for almost EVERYONE.
SillyGirl SillyGirl 7 years
I can admit I am a calorie counter - so adding up those calories was a cinch. That was a 1000-1200 calorie day. While there are definite CRON studies about the health benefits of low calorie eating, Calorie Restriction without the Optimal Nutrition, is usually called disordered eating.
Smacks83 Smacks83 7 years
I not going to go into how little amount of food it is (because everyone already mentioned it), but what i will ask is what the heck does he do with all the other half portions of things? Half bananas, half apples...etc will go all gross and brown won't they? Hey, nature made it whole. Don't mess with natural portion control, lol.
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