Controlling Portion Sizes

One strategy for maintaining a healthy weight is portion size awareness. Without using scales or measuring devices, you can be mindful of portion sizes by using everyday items as visual aids.

Here is a table of portion sizes and everyday items.

Food	Quantity	Visual aid	Calorie count
Meat	3 ounces	Deck of cards	150-300
Cheese	1 ounce	9-volt battery	100
Bread	1 slice	Cell phone	100
Potatoes, rice, pasta, or beans	1/2 cup	Computer Mouse	100
Fruit	1 medium	Tennis ball	100
Vegetables	1 cup	Your fist	25-50
Salad dressing	1 tablespoon	Tip of thumb to the first joint	50-75
Oil, butter, or nut butters	1 tablespoon	Tip of thumb to the first joint	100
Nuts	1 ounce	Golf ball	150-200

 

Even if you’re not attempting to lose weight, you should know serving sizes and the recommended amounts. Reading food labels and measuring is the most accurate way to know your portion sizes. Usually, this is not practical or very cool, but with a bit of practice, you will soon be able to judge the correct potion.

For example, measure the correct amount of a vegetable with a measuring cup and put it on your plate. Notice its size proportionately to your plate; this will help you judge the next time you serve vegetables. With this technique, you can be a portion expert in no time. 

Some portion control tips for use at home.

• Serve food in appropriate portions, and don’t go for second helpings.
• Try using smaller dishes.
• Put leftovers away before you eat, don’t put the leftovers on the table. This eliminates picking and second helpings.
• Use portion-controlled containers when storing leftovers.
• Never take a whole food package; take a portion before eating.  Such as a small container of nuts, not the whole can.

Some portion control tips for use when eating out.

• Request the take-home container first and pack away the extra, leaving the proper portion size on your plate.
• Request half or smaller meal sizes.
• Split the desserts with your friends; one size often is enough for 3.

Helpful links

https://www.cdc.gov/healthyweight/healthy_eating/portion_size.html