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Portion Size – Pay Attention to Lose Weight

Its important to pay attention to the portion size of the foods you consume because of their effect on your weight.

There are a many numerous ways to keep track of the amounts of foods you eat.

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.

portion size image This may not look like much, but it is a correctly sized portion of pasta! Notice there are no heavy sauces weighing it down.

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 Size

Hand Method

Your thumb is about the size of one ounce of food. Your palm is about the size of 3 ounces of food or one serving of meat.

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
1 ounce of chips or pretzels = 2 handfuls
1 ounce of nuts = thumb
1 serving of fat (margarine) = tip of thumb
3 ounces of meat (one serving) = palm
1 serving of vegetable = 1 handful

Visual

2 Tbsp peanut butter = ping pong ball
3 ounces of cooked meat = deck of cards
1 piece of cornbread = bar of soap
1 serving of bread = one slice
1/2 cup cooked broccoli = scoop of ice cream
1&1/2 ounces of cheese = 3 dominoes
One piece of fruit = baseball
1 ounce of cheese = 4 dice
1/2 bagel = hockey puck

Measuring Tools

Liquids

1 cup = 8 ounces fat-free or 1%milk
1/2 cup of canned fruit
1/2 cup juice

Solids

1/4 cup of dried fruit
3/4 cup dry unsweetened cereal
1/2 cup yams or peas
1/3 cup cooked pasta or rice

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

The Raw Foods Diet

Healthy Veggies

High Protein Diet Foods

Use the RDA Calculator to Burn Calories

Eat Right For Your Blood Type

Related Products

Energy Remedies

Protein Bars

Protein Shakes

High Fiber Snacks

Healthy Snacks



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To go to the next Healthy Ways to Lose Weight page, here's the link: Normal Serving Size for Weight Loss

To view the previous Healthy Ways to Lose Weight page, here's the link: UGGHHH! – Portion Control



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