Controlling Your Portion Size
One of the key ways to adjust your lifestyle and maintain your weight is controlling your portion sizes. Even if you are not attempting to lose weight, you should be aware of portion size. Research has shown that Americans often underestimate how many calories they are consuming each day by as much as 25 percent.
What serving size means
Use the list of the examples below to gain a perspective on how much food a recommended serving size really is; it may be much smaller than you realize.
According the USDA, 1 serving equals:
- 1 slice of whole-grain bread
- 1/2 cup of cooked rice or pasta
- 1/2 cup of mashed potatoes
- 3-4 small crackers
- 1 small pancake or waffle
- 2 medium-sized cookies
- 1/2 cup cooked or raw vegetables
- 1 cup (4 leaves) lettuce
- 1 small baked potato
- 3/4 cup vegetable juice
- 1 medium apple
- 1/2 grapefruit or mango
- 1/2 cup berries
- 1 cup yogurt or milk
- 1 1/2 ounces of cheddar cheese
- 1 chicken breast
- 1 medium pork chop
- 1/4 pound hamburger patty
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. So 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:
- Vegetables or fruit is about the size of your fist
- Pasta is about the size of one scoop of ice cream
- Meat, fish or poultry is the size of a deck of cards or the size of your palm (minus the fingers)
- Snacks such as pretzels and chips is about the size of a cupped handful
- Apple is the size of a baseball
- Potato is the size of a computer mouse
- Bagel is the size of a hockey puck
- Pancake is the size of a compact disc
- Steamed rice is the size of a cupcake wrapper
- Cheese is the size of a pair of dice or the size of your whole thumb (from the tip to the base)
The best way to determine the amount of food in a given serving is to look at the Nutrition Facts label and measure it out. Although this may not be practical or that much fun, if you are able to take the time, you will soon be able to "eyeball" the amount of food and know whether there is too much or too little.
For example, filling a measuring cup with the proper sized portion of vegetables, rice, 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 achieving weight management.
Other ways of developing and maintaining proper portion control include:
- 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 not eat for a while.
- Never eat out of the bag or carton.