Maintaining a balanced diet is a key part of overall wellness. Focusing on eating nutritious foods is crucial, but understanding serving sizes can be just as important. Portion control plays a significant role in maintaining a healthy weight, which is particularly important for breast cancer risk reduction. According to the American Cancer Society about 30 percent of postmenopausal breast cancer diagnoses are linked to modifiable risk factorsAnything that increases or decreases a person’s chance of developing a disease. such as diet. Research even suggests that obesity can increase the risk of breast cancer recurrenceThe reappearance of the disease after it has been treated. In breast cancer, recurrence following primary breast cancer can be local (in the same place), regional (in surrounding tissue) or metastatic (in some other part of the body)., making weight management a key factor for long-term health.

It’s easy to confuse serving size with portion size, but they are not the same:

• • Serving size is the recommended amount listed on nutrition labels.
  • Portion size is the actual amount of food you choose to eat at one time.

Rather than measuring everything with a scale or measuring cups, you can use these easy visual comparisons to gauge serving sizes:

• • Protein (meat, fish, poultry): Size of a deck of cards or the palm of your hand
  • Grains (rice, pasta, quinoa): Size of a tennis ball or a cupped hand
  • Vegetables: At least half of your plate, about the size of two fists
  • Fruits: About the size of a baseball or one cupped hand
  • Nuts and Seeds: A small handful (about the size of a golf ball)
  • Fats (butter, oil, avocado): About the size of your thumb

• Use Smaller Plates and Bowls
  • This simple trick makes portions appear larger and helps prevent overeating.
• Pre-Portion Snacks
  • Instead of eating straight from the bag, divide snacks into smaller portions ahead of time.
• Slow Down and Savor Your Meals
  • Eating more slowly allows your body to recognize fullness signals, preventing overeating.
• Listen to Your Hunger Cues
  • Eat when you’re hungry and stop when you’re comfortably full, rather than clearing your plate out of habit.
• Stay Hydrated
  • Sometimes, our bodies mistake thirst for hunger. Drinking water before meals can help with portion control.