Portion Control for Life
So this was a big topic today in my Facebook group. Well I guess I call it a big topic because I was all juiced up about it. A fairly new post op weight loss surgery friend was talking about her dilema now with cooking for her family. Since she no longer eats a normal size portion she was finding that there were way too many leftovers. More than anyone wanted to eat. How was she going to transition to smaller portions not only for herself but also as she prepared meals for her family?
I was all juiced up about this topic because I could totally relate! I like to cook, always have. I got married about 2 years after weight loss surgery and I am the cook in our family.
Since after weight loss surgery I could not eat much, I started LOVING, feeding people and especially my husband. And yes he did gain some weight after we were married. But my husband is the driving health force in our house. He has a STRONG commitment to healthy living. He has been the one driving us to organic whole food eating. He has been my hero as I lumber my way through post op maintenance. THANK GOD I have him in my life!
ok back to topic. How do you stop making so much food? Or what do you do with it?
It took me a long time to learn NOT to make so much food. I have to admit it hasn’t been until recently that I have cut down the amount of food I purchase for each meal. I actually plan my meals for the week. (I know some of you are thinking, yeah Tracy you would “smile”)
This is what I do:
I cook dinner every night. Yes “bowing” Yes I do thank you very much. In fact I pack everyone a lunch and my husband and I even get packed breakfasts too.
In my house it is me, my husband and my 8 year old son. I don’t cook different foods for each person. I cook one meal at dinner that may or may not appeal to everyone including myself. No short order cooking in my house (even for myself).
Although If I or someone else really doesn’t like what we are having they can have a yogurt.
I mean it when I say we eat whole foods. We don’t eat frozen meals unless they were made by “Chef Tracy”
When I plan my meals I also consider for leftovers for lunch the next day. My husband takes a portion of the dinner meal for lunch the next day. I amy also take a portion OR I take one of my WLS stand by foods like cottage cheese and cucumber. To the left is the plan for this week. Excuse the typos.
So this is a plan. Since we eat fresh food and I only shop once a week I need to plan. Do I need to freeze the burgers for the end of the week or do I just eat meats fresh at the beginning of week and use the frozen salmon and eggs for end of week.
I do veer from the plan sometimes YES I do. But by the end of the week I have very little food left in fact on shopping days the boys cheer when I come home with the food. LOL.
I think of me as 0.5 of a portion. My son as 0.5 a portion and my husband as 1 portion. So typically I buy for 2 adult portions or maybe 3 adults for leftovers.
An example. I buy hamburger patties that my butcher makes/forms. I will buy three patties. One for my husband. 0.5 for me. 0.5 for the Whistler and 1 for lunch the next day for my husband. There you have it NO LEFTOVERS.
But there are times when leftovers are a good thing! Or you may want to freeze the left overs for emergency meals.
I use small portion bowls for leftover Salsa Chicken as I can eat this daily. I use these bowls for my portion control!
I will also sometimes make little individual lasagnas and freeze them so if need be the boys can put them in the oven on their own and have a hot meal still made by me. Santa brought me a set of these dishes just for this purpose. Santa knows me 
Portion Control spans meal planning. Yes have your small plates and bowls so YOUR portions are perfect for you. I never eat off a dinner plate. Still to this day I serve my meal whether its bacon and eggs for breakfast or flank steak with rice. It gets served on a bread plate. My son and husband get dinner plates. It helps my brain to be on a small plate. I always feel like I have a lot and in fact I still can’t finish my meal some nights… like tonight.
How do you plan your food? Do you make separate food for your family? What has worked for you in terms of portion control? I loved to hear your ideas.
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Comments (12)
Julia
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Portion control is something I’ve done really well with so far. I’m a little over a year out now and cooking is something I really, really enjoy. This year I’ve learned to adapt recipes so that they’re freezer friendly. I make things, then freeze in “Julia sized” portions. Since it’s just me, I don’t have to worry about portions for others most of the time, but I have started dating this fall, and the guy I’m seeing (a former chef!) is constantly aware of portion sizes for me and WLS-friendly foods for my tiny tummy.
I’ve gotten quite the collection of “cute” appetizer plates and other mini-dishes, figuring it would help make meals “fun.” Honestly, it feels strange when, on very rare occasion, I actually eat off of a full-sized dinner plate. Even a year out, most of the time I still measure things rather than depending on eyeballing portions, and I’m obsessive about logging everything into MyFitnessPal.
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my tiny tank
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Hi Julia. I had a “bowl” problem for a while. I was buying all these cute bowls. I had to stop. But I do have fun using them. My son likes to use them for his cut up apple and snacks too. How lucky are you to have a cook in your life! and one that is mindful of your portion control needs. I am a strong believer that it is important to eat tasty foods just smaller portions. Food is a pleasure we just eat to eat less of it. Are we friends on MyFitnessPal??? My name is MyTinyTank on myfitnesspal is anyone wants to friend me!!
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Tracy
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When I make a standard size casserole, it gives me 7 portions. I eat 1 and freeze 6 in tiny Gladware disposable containers. When I leave for work in the morning I grab 2 frozen servings – one for 10am-ish and 1 for 2pm-ish. If the containers get stained or cracked I toss them and buy more. P.S. Happy 22nd wedding anniversary to me!
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my tiny tank
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Tracy, Happy Anniversary. Are you going out with the hubby for a celebration or will you do a quiet evening in??? Either way, ENJOY! Also Congratulations on 22 years. I like the idea of the frozen portions. I will take my Salsa Chicken from the fridge in the morning and then eat it for lunch. I don’t like to use the microwave at work… YUCK. So I eat my lunch at room temp. I know I’m a bit quirky
thanks for your comments and ideas. They always help me.
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Jessica D.
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I wonder if they are any phone apps out there that might help with portion control? Anyone know or use one? I found one recently that was free for this week only on my Iphone but don’t know if it’s any good and wonder if it would work for WLS’er. It’s called Piatto: Portions Matter. I’ve yet to real explore it.
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my tiny tank
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Hi Jessica. I use MY Fitness Pal. It’s on the web and there’s and app on your iphone too!! It is more of a food tracker but gives portion sizes etc. LOVE that app. And I’ve tried others but always go back to My Fitness Pal.
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sonja
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I know we have had different types of WLS but what Portion do you usually eat for a meal? Do you go by weight or volume (1/4 cup vs 1 cup etc)? thanks!!!
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my tiny tank
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Hi Sonja. I use the 1 cup approach. I use this 1 cup bowl most of the time when I am at home. I try to only eat one cup of food at each meal. thanks for asking.
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Maura
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Three years out from my banding and I still use smaller plates, etc. Lately I have also started always leaving some manner of food on my plate when I am done. For the most part I eat what I cook for my family, but last night for instance they had steak (which I just can’t manage), so my hubby made me some canned tuna (which I love). Love the bowls you use for portion control – so cute
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my tiny tank
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Hi Maura. Small plates have been so helpful for me. I’m such a heavy server.
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Katie
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I have learned to make smaller meals over the last 9 months. It has been hard, with 2 others in the house, but I have learned. I also use desert plates for my portions. It helps me to remember how big pouchy is and gives me the “mental” satisfaction that I have eaten enough. I rarely ever eat a full plate, and when I put leftovers away, I use the smallest sized containers I have, which are about 4 ounces, and that gives me lunch and dinner some days.
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my tiny tank
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Hi Katie! The small bowls are key and I love how you store your leftovers in those bowls. Makes it even easier. Thanks for sharing your tip here!!
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