Portion Sizes

How many of us really know what a portion is?  Most of us don't, at least I know I didn't before I started tracking what I ate.  I never thought my portions were out of control-that is until I started paying attention.

Controlling how much we're eating is vital to being successful at losing weight.  But how much is a portion? Looking at labels it tells you how much a portion of any given food is, but would you know just how much that is?

The best thing you can do for controlling your portions is to measure what you eat.

I keep on hand at home a scale, measure cups, and measuring spoons.  I always know just how much I'm eating so I can accurately log.

Tip #2 for controlling portion sizes:

Use a smaller plate, rather than loading up a full size dinner plate and risk over eating, eat off of a salad plate.

Not at home and can't measure it out here are guidelines to eyeballing what a portion is:


Breads, Grains, Rice, Cereal & Pasta: 

• slice of bread or a 1/2 a bagel the size of a hockey puck
• 1/2 cup pasta fills an ice cream scoop
• 1/2 cup rice rills a cup cake wrapper

Fruits & Vegetables:

• 1 serving of fruit or vegetable = a whole piece the size of a tennis ball
• Or a 1/2 cup the size of a lightbulb

Protein-Meats:

• 3 oz of meat = a deck of cards or a check book

Dairy Group:

• 1 oz of cheese = 4 dice

Fats Oils & Sweets (Sparingly):

• 1 teaspoon = Tip of your thumb

Nuts:

• 1/4 cup = Golf ball or Large egg
  

sources:
http://www.nhlbisupport.com/chd1/Tipsheets/sevenways.htm