7 Portion Control Handouts to Put on Your Fridge

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If you need a reminder to stick with your portion control plan, check out these portion control handouts!

Our busy, distracted lives make it difficult to pay attention to our food. Worse, it makes it difficult to pay attention to the amount of food we are consuming, especially when we are multi-tasking.

Having reminders, like portion control handouts taped to your fridge can help you be more mindful of your meals and not consistently overeat. The Ultimate Guide to Portion Control states, “Controlling your portions could be your answer to losing weight”.

Below are 7 printables or handouts that you can use to remind others or yourself what a portion size looks like, so you can at least be more mindful and aware of the amount of food you are eating.

The 7 Free Portion size printables

1) Know Your Portion Sizes from Healthy Food UK

I love this handout! It shares some common food we eat and how to guess the portion size. But more importantly, I love that it added fruits and veggies! Because knowing portion size minimums for healthy food are also important! (printable PDF here)

2) Estimating Portion Sizes, by Health Beet

This simple chart can be used as a guide when portion size just needs to be estimated at a moments notice. A deck of cards, a compact disc, a baseball, dice, and a golf ball is all you need to know to guess 90% of the most common foods you eat. Print the pdf until you have it memorized.

3) How Much Should Kids have of Each Food Group by Health Beet

If you prefer measurements by cups and ounces, this chart is for you! It’s a great reminder to have a serving from each food group daily.

4) Portion Size Guide by WebMD

We’ve been teaching the portion control plate idea to make half your plate fruits and veggies, 1/4 proteins, and 1/4 grains or carbs for more than a decade because it works! It’s the simplest guide to having a balanced meal. This WebMD printable goes beyond and gives you more details about foods from each food group.

portion size printable

5) Choose MyPlate Printable.

The Myplate.gov site has many useful pdfs like this one. I like this one though, because not only does it include balanced portion controlled meal ideas, but also meal tips!

Balanced meals from myplate

6) Free Portion Size Guide Printable by Healthy Food.

This might be my favorite one! Not only do we get the amount of servings per day that is appropriate, but the graphics on this handout show how big the serving is compared to your hand or dishes.

7) Portion Chart for Kids by Nick Jr.

A fun handout for the kids ages 6 and up, although seems obvious that 1 egg = 1 egg. But otherwise, a solid representation of every food group and their appropriate portions.

Portion control nick jr handout

While all these printable handouts for portion control are similar, print the one that resonates with you and use it as a guide next time you need to be inspired.

For more printables and worksheets, check our our free nutrition printables page here!

Download the free 7 Day Meal Plan here.

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