Portion Size – Pay Attention to Lose Weight
Each one of us learn things differently, so it’s good to have different ways to calculate portions. The hand method is most useful because it gives them an instant guide to use. Another method is to compare it to another visual reference, like a deck of cards or a cell phone. When you prepare foods at home, use measuring tools.
To understand portions, you simply need to adjust your relationship with food and your notions about what you've been previously taught!
Each method of measurement is described below followed by a list of portion sizes for common foods. It may take a bit of practice to get it right, but it will get easier! Portion SizeHand Method Your fist is equal to 1 cup or 8 ounces. For example, a portion of rice as large as your fist is equal to about three servings. The tip of your thumb is approximately the same size as one teaspoon. Using your thumb tip as a guide is especially a good way to keep track of the fat portions you consume, such as the amount of margarine that counts as one serving. Visual Method A deck of cards is the same size as a 3-ounce serving of meat, the recommended amount for any meal. A golf ball is the equivalent size of a single ounce of meat. A tennis ball is the same size as a healthy serving of fruit. Four dice equals 1 ounce of cheese. You can really get creative with this and invent your own visual reference preferences for your favorite foods to help with portion size. Measuring Utensils Measure solid foods such as rice, pasta, or vegetables in a dry measuring cup, which is different from a liquid measuring cup. The size of a quarter is a good guide for spaghetti noodles. One quarter size of dry noodles equals 2 servings of cooked spaghetti noodles. Measure dry foods after cooking though. Use measuring spoons for fats such as oil, margarine, and salad dressings. Do not use tableware to measure because they can be inaccurate. Use measuring tools to find out how much your favorite cups, glasses, and other utensils you use actually holds. Notice how each portion size of food, such as 3 ounces of meat or 1/3 cup of cooked pasta, looks on the plate or bowl you typically use. Hand 1 baked potato = fist Visual 2 Tbsp peanut butter = ping pong ball Measuring Tools Liquids 1 cup = 8 ounces fat-free or 1%milk Solids 1/4 cup of dried fruit When you learn how to know what a portion size is, it's easier to calculate your calorie intake. If you want to lose weight, it's useful to know how much food you're actually eating. You can also use the RDA calculator on this page to find out how much exercise you'll need to burn the calories you consume. Now that you know what a portion is, use the link below to find out about serving sizes. Related Pages Use the RDA Calculator to Burn Calories Related Products
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Normal Serving Size for Weight Loss
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This may not look like much, but it is a correctly sized portion of pasta! Notice there are no heavy sauces weighing it down. 
