Saturday, April 11, 2009

portion control

yes, it's true. we simply eat too much these days. portion control can go a long way when it comes to weight loss efforts. but in order to properly control portions, we first have to know what a portion is. the following are some good visuals to help understand what a portion really is...always a good reminder!

1 serving of fruit or vegetables = 1 cup, or the size of a tennis ball

1 serving of chicken, fish, or meat = 3 ounces, or the size of a woman’s palm or a deck of cards

1 serving of whole grains = 1/2 cup of cooked grains or 1 slice of 100% whole grain bread

1 serving of pancakes = 1 4-inch pancake, about the size of a CD

1 serving of pasta or rice = 1 cup of cooked pasta, or the size of a woman’s fist

1 serving of dressing = 1 tablespoon, or the size of your thumb, tip to the top joint (1 teaspoon is about the size of your thumbnail)

1 serving of potatoes = 1 small (3-ounce) baked potato or ½ cup mashed potatoes, about the size of a small computer mouse

1 serving of cheese = 1 ounce, or about 4 dice stacked on top of each other

1 serving of nuts = 1 ounce, or the size of child’s handful


Critter said...

I was just /complaining/ about portion sizes yesterday... well not so much portion sizes.. as the amount that /we/ eat..

I think a lot of people are oblivious to the actual amount of food they 'should' be eating.. *shrug*

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Alana Jeffries said...

To help with losing weight, a friend of mine is suggesting I use Flavor Magic Portion Control Sheets, which she describes as basically a portioning guide that also seasons meat and fish. Kind of like the “palm of hand” rule, but more accurate. Does anyone have input on this one? She claims it is working for her with home cooking. I want to give it a shot but it looks like it is only available online.

Weight Loss Center said...

The palm rule is quite good for helping you control portion size. To do this, cup your hands together to make a bowl. The size of bowl your hands make is how much food you should eat at a meal, no more. You can use this as a visual to help control your portions. I just looked into the Portion Control Sheets that Alana mentioned too. It seems like a pretty neat idea.

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Mary M said...

I liked the name of your blog and would love for you to become a follower of mine as well as I approach my first Figure Competition...I love to read and learn from everyone! Great job on your success and hope to keep in touch!

Sara said...

Hi Em,

How are you doing girl?

Portion control is funny because we have a ridiculous idea about how big our food should be! I have some plates and cups that belonged to my Great Grandmother and they are TINY. My Grandmother bakes and all her cakes and cookies are the 'old fashioned' size - about 1/6 of the size of a normal modern bikkie

jh said...

I do think that portion control is a huge issue. We eat too much of everything. I like the 9inch plate rule. Eat dinner off a 9 inch plate and make sure that half of it is veggies, and the other half is divided up between protein and whole grains. I have been following this for a while. Nice and easy for eating at home. At restaurants I always share a meal or take half home right away.

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Diet said...

Very nice blog:)

Kip said...

Hey, where are you? It's been over two months since you posted here!

faisal said...
This comment has been removed by a blog administrator.
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ecg machines said...

portion control is everything. eating slower can go a LONG way too!

I doubt most people know the difference between the amount of food needed and the amount they want. I think we are guilty of just stuffing our faces until we just cant fit anything else down

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you are right :)

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Gonzo R said...

6 meals a day is a good example of portion control. Its kinda hard to follow but its a must.

katie said...

What an inspiration you are!

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Anonymous said...

After reading many of your posts, I can feel the inspiration and motivation from your success. Portion controls is something which I teach many of my patients. Today, the media will brainwash people in any way which the companies see fit. Keep up the great work with your health and please stop by my blog sometime. The web address is

Eric said...

Your success has been incredible, and you
re absolutely right about the proportions. I bet you're back in your skinny jeans. Congrats!

SuccessfullySlim said...

Very useful benchmarks!

I don't always measure my good but every now and then I get out the scales or the measuring cups to check that I'm having the amount I think I'm having. Sometimes I'm spot, sometimes I'm surprised!

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