Food Portion Sizes & It’s Importance to weight loss and maintaining a healthy weight.
Losing and controlling weight calls for more than exercise and healthy food choices. You also need to consider portion sizes.

A "portion" is how much food you choose to eat at one time, whether in a restaurant, from a package, or in your own kitchen. Many people confuse portion size with serving size, which is a standardized unit of measuring foods—for example, a cup or ounce—used in dietary guidance, such as the Dietary Guidelines for Americans. A “serving” size is the amount of food listed on a product’s Nutrition Facts. Sometimes, the portion size and serving size match; sometimes they do not. Keep in mind that the serving size on the Nutrition Facts is not a recommended amount of food to eat. It is a quick way of letting you know the calories and nutrients in a certain amount of food.

Portion control directly helps you to lose weight by tipping the scales in favor of the output of caloric energy. When you carefully monitor your portion sizes, you decrease the amount of food that you eat. This decrease in food intake also represents an overall decrease in the number of calories that you eat, provided that you eat the same foods that you did previously. This makes it easier for you to burn off those calories through less activity. You'll therefore begin to gain weight more slowly or, ideally, to maintain or even lose weight. (see attached wallet sized guide for portion control).

Tips for Portion Control

1. Don't feel like you have to be a member of the "clean plate club": You should be ok with wasting a little bit of food if it means you’re eating a healthier portion. That may mean leaving some of that tasty pasta dish on your plate when you eat out on the weekend. Instead share a meal with a loved one or bring some of your food home for another meal.
2. Use smaller plates and bowls: Trick yourself into smaller portions by using smaller bowls and plates. It may seem silly, but your plate will look fuller, and you won’t eat as much.
3. Eat healthy foods that are more filling: Instead of eating chips or donuts, try eating healthier foods that are more filling and that have few calories – while still having good nutrients (oatmeal, apples, baked beans, grapes, popcorn, and all-bran).
4. Plan ahead for our meals: Make your meals at home if possible, and plan out a healthy menu plan that includes correct portion sizes.
5. Read nutrition information: Reading the nutrition information will help you to know just what you’re eating, and how much of that food is intended to be in a serving. Try just eating 1 serving, instead of the whole bag.
6. Never eat out of the bag or box: Instead of eating out of a bag or box, transfer 1 serving of the food to a plate or bowl, and eat one serving at a time. Eat slowly to give your brain time to catch up with your body.


  • November 22-29, 2015
    National Bible Week
    National Bible Week in the United States is annually observed from Sunday to Sunday of Thanksgiving week. It has been so observed since 1941 when President Franklin D. Roosevelt issued the first national proclamation.
  • December 25, 2015
    Merry Christmas
    Matthew 1:21 She will bear a son, and you shall call his name Jesus, for he will save his people from their sins.
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  • January 1, 2016
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    Proverbs 19:21
    Many are the plans in a man's heart, but it's the Lord's purpose that prevails.
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    Spiritual Emphasis Week
    “A Week of Prayer, Praise, and Proclamation”
    Theme: "Teaching Believers to Obey Christ's Commands"
    The Important Lessons from the Gospel of St. John
    Scripture: John 13-17
    Sponsored by:
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    Evangelism-Home Mission-Church Extension
    African Methodist Episcopal Zion Church
    Charlotte NC
    Dr. Otis T. McMillan, General Secretary Director
    visit: for additional information
  • January 10, 2016
    Victory Day
    Women's Home & Overseas Missionary Society
    Observe the birthday of Miss Victoria Richardson, the first Secretary of the Youth Missionary Society. This program is developed by the General Secretary, Youth Missionaries.
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    The Week of Prayer for Christian Unity
    Christians from around the world come together to pray for faith and devotion.
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    Martin Luther King Day
    A Federal Holiday held on the third Monday of January which celebrates the life and achievements of Dr. Martin Luther King Jr.
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    Bahama Islands Annual Conference
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  • February 2016
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    Black History Month is a month set aside to learn honor and celebrate the achievements of African Americans through history.
    2016 Theme: Hallowed Grounds: Sites of African American Memory

  • February 10, 2016
    Ash Wednesday
    Ash Wednesday marks the first day of Lenten discipline.
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    Happy Valentine's Day

    Mark 12:31
    The second is this: 'Love your neighbor as yourself.' There is no commandment greater than these."
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    Good Friday is the day when we commemorate Jesus Christ's crucifixion, which plays an important part in the Christian faith.
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    Easter Sunday or Resurrection Sunday

    The celebration of the Resurrection of Jesus Christ.
    He Lives!
  • April 15, 2016
    Tax Day
    Many United States residents mark Tax Day as the deadline to file their income tax details to the Internal Revenue Service (IRS). The date is usually on or around April 15.
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    Administrative Professionals Day
    Administrative Professionals Day® is on the Wednesday of the last full week of April. It remembers the important role of administrative professionals. Administrative Professionals Day was formerly known as "Secretaries Day". This observance was created to recognize Administrative Professionals and any individual, upon whose skills and efficiency many government and business offices depend. Today the observance also promotes the opportunity for employers to provide opportunities for learning and growth.

  • May 5, 2016
    National Day Of Prayer
    Día Nacional de la Oración
    National Day of Prayer calls on all people of different faiths in the United States to pray for the nation and its leaders.
  • May 6, 2016
    Happy Birthday Bishop Hines!
    Bishop Bonnie Hines' Birthday

    So teach us to number our days that we may get a heart of wisdom. Psalms 90:12

  • May 6, 2016, 7pm
    Baccalaureate Service
    Livingstone College
    Varick Auditorium
    701 N. Monroe Street
    Salisbury, NC 28144
  • May 8, 2016
    Mother's Day
    Mother's Day celebrates motherhood and it is a time to appreciate mothers and mother figures.

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