Staff Writer
Do you know what a serving of meat looks like? No, it's not the 22-ounce T-bone at your local steakhouse. A proper portion of meat is 3 ounces. Do you know what that looks like?That's one of the major problems of weight loss: understanding portion size. You can eat all the right foods, but if you eat them in over-sized portions, you'll still be consuming too many calories. In a country where bigger is better and "all-you-can-eat" is the mantra, it's no wonder we have a serious weight problem.
Several well-controlled, laboratory-based studies have shown that serving larger portions leads to eating more food. Even when eating more, people don't report being more satisfied. Most people underestimate the amount of food they eat -- and overestimate the amount of exercise they do. This is a recipe for disaster.
Knowing what a proper portion looks like doesn't have to be difficult -- you don't need a food scale (although it wouldn't hurt). To give you visual comparisons for suitable serving sizes, eDiets Nutrition Specialist Renee Brunetti, LD/N, gives you these food cues to properly pick your portions.
Visual examples of different food portions:
--1 medium fruit -- tennis ball or tight fist
--1/2 cup of fruit, veggie, cooked cereal, rice or pasta -- cupcake or tight fist
--1 cup of raw salad -- the amount you can hold in two hands cupped together.
--1 medium baked potato -- computer mouse
--1 cup of cold cereal -- large handful or tight fist
--1-ounce bagel -- a yo-yo
--3 ounces of meat, poultry or fish -- palm of a woman's hand or deck of cards
--1 ounce of cheese -- 4 dice or the top half of your thumb
--3 1/2 ounces of tofu -- 4 ice cubes
--1 ounce of meat, fish, chicken or poultry -- 1 egg
--1 teaspoon -- the tip of a medium-framed woman's thumb (also, 3 teaspoons is equal to 1 Tablespoon)
Note: The following items expand after cooking.
--1 ounce of pasta will cook up to about 2 ounces, which is equivalent to 1/4 cup. Pasta doubles in volume.
--2 tablespoons of rice cook up to about 6 tablespoons, or about 1/3 cup. Rice triples in volume.
A recent study in the journal Diabetes, Obesity & Metabolism confirmed that use of packaged entrees as part of a weight-loss diet is an effective means of achieving portion control and enhancing losses of weight and fat mass in overweight men.
Do you have a good trick for figuring the right portion size? Let us know and comment below.- Did you know you can lose weight without cooking, counting calories or worrying about portions? You can! Click here for info on our #1-rated meal delivery program.
Labels: calories, diet, food, health, healthy, healthy snacks, healthy-food, healthy-living, low-carb, low-fat, nutrition, tweak
Comment: Monday, November 17, 2008 11:27:00 AM - 
said...
I can't not sign up for ur site because I can't use my all 8-k's to bad, I don't care if someone uses my account here. What do u think u r a bank- ur a food site hello. I am not giving my banking infor. here.If I needed to order something from you, I would put my infor in and would do it each time so it is not left on ur site for some one else to find.. so what the heck is the big deal... people have become password crazy...and most of all you and ur site feed into it.
Comment: Monday, November 17, 2008 11:27:00 AM - said...
I tried your link to more portion sizes,& it led me to healthy snacks. When I needed more of a list. Also:I have a couple of healthy snacks (that r also nice if someone has a sore throat)I love my Ice Cream-but needed something just cold-so I started freezing seedless grapes and clementines as ice cubes for drinks for 20yrs-but they make a great treat watching TV before bed. You only need a few to fill that snack time.
joi
Comment: Monday, December 01, 2008 8:13:00 PM - said...
Are you telling me that a proper portion of food is the same for everyone??? Does that mean a 3 oz piece of meat is the correct portion for a 120 pound woman and also the correct portion for a 200 pound man??? And portioning of salad and vegetables does not make any sense. Vegetables are extremely low in calories and one can eat a huge amount and not even worry about eating too many calories. The best way to portion size is to have a carb and protien that's the size of a clenched fist (this is now tailored to the individual) and fill the rest of the plate with vegetables. That way you don't starve!
Comment: Tuesday, March 03, 2009 12:40:00 AM - said...
I have a couple of useful ladles. When I have soup, I use 3 of the 1/3 cup size to get a one-cup serving. It isn't a measuring cup, but I measured it so I would know. Same with my ice cream scoop--holds 1/2 serving (1/4 cup) and helps with portion control that way. Two of my gravy ladles
are 1/4 cup. I seem to have a little mental resistance to using measuring cups, though I do sometimes. Signed: A successful dieter.
Comment: Monday, March 16, 2009 4:19:00 AM - said...
I have found that it is very helpful in controlling portion size by finding a scoop( clean washing powder/protein shake scoop etc)- or purchase several sets of cheap cup/spoon measures to suit the food- LEAVE the measure in the food. That way you have a measure available at all times and are not tempted to add just a little bit more when getting your serve!!!!
Comment: Monday, March 16, 2009 8:46:00 AM - said...
Here are a couple of tips that have helped me quite a bit:
1) Buy some asian dinnerware, the 8"x4" rectangular plates and hide or give away your giant western 14" round plates. Use the asian dinnerware--not as much food will fit on it, so if you "clean your plate" you will be eating less. And if you use proper portion sizes, this will give you a full plate rather than a half-empty one.
2) Don't eat in front of the TV. The problem is twofold: It establishes a habitual / psychological connection between TV viewing and food; and it keeps you distracted from listening to your body and telling when you are full.
Comment: Monday, March 16, 2009 8:59:00 AM - said...
I was reading the comment on salad and veggie portions not making any sense. Unless you are like my sister, or you are a rabbit, you are probably putting something on top of that salad, so as the portion size of your salad increases, so will the portions size of your croutons, dressing, ... extra sodium, fat, calories, etc.. Of course plain salad is not bad for you, but a calorie is a calorie and even good things can sabotage your weight management when not portioned correctly.
Comment: Monday, March 16, 2009 3:56:00 PM - said...
to cut down on the pasta I use grated zuccinni mixed in with the pasta and then sauce over top. Even good with no pasta.
Jen
Comment: Friday, April 03, 2009 7:08:00 PM - said...
I have just spent the last 8 months learning how to eat properly and I have succeeded in dropping 35 pounds! How'd I do that in addition to eating the right foods? Portion control. And yes - portions DO count when you're talking vegetables and not just because of the dressing you add. Vegetables are a high fiber food and if you're eating too many, you'll add the inches. I mistakenly thought I'd "drop a few pounds fast" and focused on vegy's - much to my surprise, I gained 2 pounds! Follow the American or Canadian Food Guide and RESPECT PORTION CONTROL. You'll lose weight. Want to lose weight faster? Walk 10,000 steps per day! Good luck!
Comment: Monday, April 13, 2009 12:57:00 PM - 
pac09756 said...
There is a simple portion control tool called the Meal Measure that measures your food on your own plate.
It's easier than weighing for sure.
Comment: Thursday, April 30, 2009 2:47:00 PM - pac09756 said...
There is a tool called the Meal Measure that was at the Chicago Diabetes Expo on April 25. It measures the food on your own plate.
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