PORTION-CONTROL SAVVY
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PORTION-CONTROL SAVVY
Think Small - Portion-Control Savvy
Here’s how to retrain your brain to recognize—and embrace—more realistic portion sizes.
 Video: Find out what a reasonable portion size looks like
We’re eating more calories than ever, and a leading culprit is how often we eat prepared foods away from home. Whether they come from a restaurant, takeout or vending machine, the portions we’re being served are becoming larger and larger. Many of us have lost touch with what proper portions look like.
What is “one serving”? Learn techniques from successful weight “losers” on how to shrink the portions you eat, without feeling deprived. Measuring with your eyes is a great place to start. See the table below. The EatingWell Diet features a quick guide to determine sensible portion sizes from each food group in the USDA “My Pyramid” guidelines.
MEASURING WITH YOUR EYES
|
| 1 teaspoon |
About the size of your fingertip (top to middle joint); fits into the screwcap of a water bottle |
| 1 tablespoon |
About the size of your thumb tip (tip to middle joint) |
|
1/2 cup
|
A fruit or vegetable that fits into the palm of your hand—about the size of a tennis ball |
| 1/4 cup |
A golf ball |
| 1 ounce nuts |
Fits into the cupped palm of a child's hand |
| 1 cup cereal |
About the size of a woman's fist or a baseball |
| 1 medium bagel |
A hockey puck |
| 1 ounce cheese |
About the size of 2 dominoes or 4 dice |
| 3 ounces meat |
About the size of a deck of cards or a cassette audiotape |
| 1 medium potato |
About the size of a computer mouse |
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The EatingWell Diet. Copyright 2007 by Eating Well, Inc. Published by The Countryman Press, P.O. Box 748, Woodstock, VT 05091. It is prohibited to copy, redistribute or transmit this work for any purpose, commercial or otherwise, without the express written permission of the publisher.
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| USER COMMENTS — Add Your Comment |
This is a very helpful table. I'm going to put it on my refrigerator so when I make dinner, I remember the amount I am suppose to eat. Or it will help when packing lunches. Thanks for the help.
Lisa, St. Louis, MO |
What a great way to really see what you eat--before you put it on the plate. Two thumbs up for this hint.
Peggie, Edmonton, AB |
I never realized just how skewed our perceptions were when it came to portion sizes. I will definitely be using this chart when making my children's as well as my plates!
Shelley, Pensacola, FL |
Many of us have forgot what healthy portions are... and I BELIEVE it is due to our busy lifestles, stress and the computer age. LOOK at us, sitting is epidemic! Seems our minds are so pre-occupied that we aren't aware...of how much we actually shoving in our mouths! And many people have the dreaded disease of emotional eating! We need to get back to basics: SHUTTING DOWN OUR COMPUTERS...clearing our minds, and really enjoying that "SMALL" apple, DINNER WITH FAMILY, or that snack on the job!
Debby Berryman, Indianapolis, IN |
I am a former Kokomo, Indiana resident and IUK student... AND I gained a considerable amount of weight when I went back to college as a non-traditional student! Students so many times get unwanted pounds from sitting and studying and end up with weight issues due to a lack of exercise....however exercise and a proper diet also aids in learning! And helps with addictions... all addictions--everything from food, drugs, cigarettes, alcohol...sex addictions, etc... Being able to have a food guide to go by for portion control and a exercise regimine is huge for many of us... And I am getting ready to write my own book on how I have used exercise and diet to aide in my own addictions and how my memory and thought processes have GREATLY IMPROVED! Most Sincerely, Deborah Berryman
Debby Berryman, Indianapolis, IN |
I don't think a lot of people know what a "normal" portion is, since restaurant portions tend to be supersized, contributing to thickening waistlines and hips. I had to learn to eat most of my meals at home, where I had control of portion size and how the food is prepared. (I eat take out or restaurant meals in moderation.) After following a healthier diet and exercise program, my weight is starting to drop for the first time in over a decade.
Marilyn, Tacoma, WA |
Good idea to measure each portion.
Milo, Houston, TX |
It is not easy to stick to these portions. Although it is a convincing proof that we are so overeating without noticing. No wonder we do not lose wait.
Rana, Beirut, Lebanon, |
This is a great article! I will certainly keep these portion sized in mind every time I go to put something on my plate!
Venetia, Romulus, MI |
Once my husband and I learned to use portion control and eliminate fat and sugars from our diet, we lost 35 lbs each in 9 weeks. We don't miss to extra food now!
Mary, Perryopolis, PA |
Great advice! It takes diligence to see a difference in your waste line even when using portion control. Don't expect to lose 3-4 lbs a week simply by using portion control. Instead, expect that weight loss will be healthy and gradual. One pound of fat is about 3500 Calories making 4 lbs about 14,000 Calories. So to drop 3-4 pounds in a week is not to be expected for sustained weight loss. Instead, eat proper proportions and expect to see a 0.5-2 lb difference each week if you are including healthy exercise.
Ben, Little Rock, AR |
No wonder it is so hard for me to lose weight. These portions are tiny! So I'm suppose to eat 3 tablespoons of my malt'o meal for breakfast and that's suppose to keep me full till lunch? I'm all for cutting back on my portions but these measurements must be meant to eat 5 6 times a day or something.
Lisa, Moreno Valley, CA |
Recognize and embrace are good tools. Some of us never knew what a "normal" portion looked like in the first place. There were seven of us and we used the"big spoon" and the "bigger spoon". We all felt that bigger was better. I have recognized the correct portion size for some time but I am just now learning to embrace it for my health. I'm gonna put this chart on my frig, too. I am on a medically supervised weight loss program. I felt that this kind of program was the best for me because of the many medications that I am on. I have been unsuccessful at weight loss no matter what program I followed until now. I am on adventure to change my lifestyle for the better.
Jennifer, Cincinnati, OH |
Does anyone know if the standard deck of cards for three ounces refers to raw or cooked meat?
Shel, Los Angeles, CA |
Great guide! However, I do have some reservations about the examples used to estimate the portions. Teaspoon/table spoon sized portions are estimated using fingers. However, I am petite female. Naturally my fingers and finger joints will be smaller than those of a less petite female. They are also definitely smaller than a full grown male's. So whose hand am I supposed to use as a gauge? In addition, I do not play hockey hence I have no idea how big a hockey puck is supposed to be. Lastly, a medium potato is stated to be the size of a mouse. Given the technology these days, the mouse may come in different sizes. Which computer mouse would this be referring to? This portion-control guide would be more useful (at least to me) if the portions were gauged against more common objects with less variability, such as the golf ball or deck of cards example here. Lastly, how about examples of how much of each is required for daily consumption?
Chris, SG, SG |
Even when cooking at home from healthy recipes I find all of them are "serves 4" but, we're only two people. I don't have the time to recalculate recipes in half, so I often cook a recipe for 4 and try not to 'up-size' the portions on our plates. Then all I have to do is get my husband to agree to brown-bag a left-over portion the next day and what's left is my lunch.
Bonnie, Salisbury, CT |
I eat alot of rice when i come home from my work because i dont eat in the morning so i get verry verry hongry and i have diabetes i dont know how to end this live i am helples please help thank you
vanessa, Paramaribo, Su |
Portion Control is a good idea. Eat smaller more frequent meals to manage your blood sugar. I like this list of portions. I need to be careful to avoid gaining weight.
Maureen Hinueber, Las Vegas,, NV |
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