A good guideline to help you understand portion sizes is to translate the abstract information represented by the serving size into something visual that’s easily remembered. Instead of trying to memorize lists of ounces, cups and tablespoons, simply compare the serving sizes of particular foods to familiar physical objects. For example, a single serving of:
- Raw vegetables or whole fruit is about the size of a tight fist.
- Cooked vegetables or small/cut up fruit- ½ of a tight fist or ½ the size of a baseball.
- 4 oz. of meat, fish or poultry is the size of a deck of cards or the size of your palm (minus the fingers).
- 1 oz of meat, fish, poultry or cheese is the size of a pair of dice or the size of your whole thumb (from the tip to the base).
- A ½ cup of lettuce…. is two full leaves.
- Three ounces of meat….is the size of a cassette tape.
- Three ounces of grilled flat fish….is the size of your checkbook.
- A serving of potato…..is the ½ the size of a computer mouse.
- Three ounces of meat….is the size of a cassette tape.
- One serving of peanut butter is one teaspoon of peanut butter…. is one dice.
First measure and then you will be able to eyeball filling a measuring cup with the proper sized portion of vegetables, fruit, etc. and then emptying it onto a plate will help you learn what these serving sizes look like. Take note of how much of the plate is covered; this will help you in the future, even if you only do it once. Simply by having and implementing this knowledge, you will have taken an important step in managing your weight.
Other ways of developing and maintaining proper portion control include:
At home
- Use smaller dishes at meals.
- Serve food in the appropriate portion amounts and don’t go back for seconds.
- Put away any leftovers in separate, portion-controlled amounts. Consider freezing the portions you likely won’t eat for a while.
- Never eat out of the bag or carton.
- Don’t keep platters of food on the table; you are more likely to “pick” at it or have a second serving without even realizing it.
At restaurants
- Ask for an appetizer as your meal or half/smaller portions.
- Eyeball your appropriate portion, set the rest aside, and ask for a doggie bag right away. Servings at many restaurants are often big enough to provide meals for two days.
- Choose non-buffet style dining when you can, and limit yourself to two or three dishes when at a buffet.