Paying attention to portion size can help you control how many calories you consume every day. Portion size is the amount of food or drink a person chooses to eat or drink at one time.

There are different ways you can take control over how much you’re eating:  using the ChooseMyPlate guidelines, reading nutrition labels, and tracking your meals.

MyPlate Guidelines

MyPlate illustrates the five food groups that are the building blocks for a healthy diet using a familiar image - a place setting for a meal. Before you eat, think about what goes on your plate, in your cup, or in your bowl.  Follow these tips for a healthy plate:

  • Make sure you are eating foods from all five food groups including, fruits, vegetables, grains, protein foods, and dairy to get the nutrients you need.
  • Half your plate should be colorful vegetables like broccoli, tomatoes, or carrots.
  • A quarter of your plate should contain grains, like rice or noodles.
  • A quarter of your plate should contain proteins with little fat, like fish or chicken.

Nutrition Facts Labels

Use Nutrition Facts labels and ingredient lists to find amounts of saturated fat, sodium, and added sugars in the foods and beverages you choose. Look for food or drink choices that are lower in saturated fat, sodium, and added sugar.

  • Be aware of how many calories you should be eating based on your age, sex, height, weight, and physical activity level.

Meal tracking

The following apps are perfect for logging and tracking your meals, calories and portions.