Portion Control Made Easy

We are a super-size nation. We super-size everything. If we can get it in large why not get it in extra, extra large? We like things in excess, including our food portions. Our idea of what a portion actually consists of has gotten completely skewed. It's gotten to the point that if we eat in a resturant that actually serves CORRECT portion sizes we feel like we have somehow been cheated.

If you are someone who really wants to reach their health and fitness goals then you must get a real grasp on what constitutes a serving. Just to give you an idea, your meat servings should not take up your entire plate. No, in fact, they should only be the size of a deck of cards or the palm of your hand. Here is a list of servings sizes and some common items that correlate to give you a visualization.

SERVING SIZES:

FATS, OILS, SWEETS:

1/2 cup ice cream/pudding = a tennis ball

2 Tablespoons butter, salad dressing, mayonnaise, peanut butter = a ping pong ball

1 teaspoon fat = 1 large die (from a pair of dice)

1 ounce (oz.) snack food like nuts, hard candy = LEVEL (small) handful

1 ounce (oz.) snack food like chips, pretzels = HEAPING (or large) handful

DAIRY:

1 ounce (oz.) cheese = 3 black dominos

MEAT:

3 oz. = deck of cards

1 oz. = a matchbox

VEGETABLES:

1 cup lettuce = 4 leaves

1 cup chopped vegetables = a fist

FRUIT:

1 "medium" fruit = a tennis ball

1 cup fruit =a baseball

1/2 cup chopped fruit = 15 marbles

1/4 cup raisins = 1 large egg

GRAINS (Cereal, Bread, Rice, Pasta):

a "medium" potato = a computer mouse

1/2 cup = a hockey puck

1 cup dried cereal = HEAPING (or large) handful

1 serving bread = 1 slice the size of an old school cassette tape

If comparing your serving to a baseball leaves something to be desired there are always portion pals. Portion pals are these really cool portion control tools that you place your food on top of to gauge your serving size. They are washable and even better, they are cute. Here is a link to the site. http://www.portionpal.com

When in doubt, always split your meal with the person you are dining with or get a to-go box when the food comes. Put half the food in the box and seal the lid. Out of sight, out of mind. Now you have a second meal for later in the week.

How do you control your portions? Go ahead and share your thoughts and ideas. I'm all ears.