Portion Control

Portion Control

Some people seem to be able to eat whatever they want without gaining an ounce. We know their secret: portion control. (As for those people who can eat whatever they want… in copious amounts, it remains an envious mystery.)

Here’s the good news: Portion control is a skill that anyone can learn and eventually do subconsciously. And once you’ve mastered it, it’s pretty darn empowering, because nothing’s off-limits—including starchy carbs, pizza and ice cream.

Hooked? Read on.


In order to figure out your personal portions at meals, you’ll first need to calculate your daily calorie requirement. Crunch your numbers with our super easy formula. Then divvy up your daily calorie allotment (AKA, fuel) throughout the day into meals and snacks.


1,600 calories/day = 3 meals (about 400-500 calories each) + 1-2 snacks (200 calories or less per snack).


Here’s a handy reference (hah, get it?) for portioning a wide variety of foods.

Portion Control



For a lot of people, the thought of counting calories can be a bit daunting, and we certainly don’t recommend whipping out a measuring cup or food scale in a restaurant (#crazy). Here’s a simple and more socially acceptable tool to help you navigate portions: your plate.

Fill 1/2 your plate with veggies (think: salad greens, stir-fried bell peppers and onions, roasted carrots, steamed broccoli), 1/4 with protein (like seared fish, baked chicken, grilled lamb or steak, tofu scrambles, stir-fried tempeh, stewed beans), and 1/4 with fiber-rich carb (try baked sweet potato, whole grain pasta, steamed brown rice, quinoa, fresh bread). And use fats like butter, olive oil and salad dressing sparingly to taste.

Still hungry? Veg out! Go back for a 2nd (or 3rd!) helping of nutrient-packed, non-starchy veggies.



  1. Thank you for the tips as they are very appreciated. They may help as I am at a plateau. I know I have to make a change somewhere. My sister and I started a life change with Joy as our inspiration with the sugar challenge in June 2015. It changed the way we eat completely (we are very heavy and I am a diabetic) WE now shop mostly around the circumference of the grocery store. My Ac1 is under control and our Doctors are very happy with us. My sister has lost 53 lbs and I 36 lbs. We feel so much better and have way more energy. We are looking forward to see how much weight we can lose this year. Thank you, Gloria Vela and Carol Cuscia We love Joy!!

    Comment by Gloria Vela — January 19, 2016 @ 9:28 pm

  • I was just wonering if you have discontinued some of the snacks?
    There used to be more to choose from and I’m not seeing as much variety in the sample box as I used to.

    Comment by kristin — January 19, 2016 @ 11:24 pm

  • Hi Kristin! Yes, we’ve discontinued several snacks based on customer feedback and sales data. As we continue to grow our business, we’ll be re-evaluating each and every one!

    Comment by nourishsnacks — January 20, 2016 @ 2:35 pm

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