How Much is a Serving?

You might be trying hard to watch your weight, even going as far as counting calories:  But when you try to figure out what a serving size is, this is a stumbling block for many people.  Sometimes portions are listed in ounces or cups, and how are we supposed to know what an ounce of almonds translates to in actual nuts, or what a cup of pasta looks like on our plate? Fortunately there are some visuals that can be helpful.  Anything from  a CD to a baseball can be used to help figure out what a reasonable portion size is.  If you are familiar with the size of your fist, you can easily eye some of the food portions that will help you control your calorie intake.  Here are a few great ideas to help you estimate portion sizes: – A pancake serving (100 calories) is the side of a compact disc.

- An ounce of cheese is the size of a pair of dice.

- A 3 ounce portion of meat, chicken, or fish is the size of a deck of cards.

- A cup for measuring rice, pasta, ice cream, etc. is about the size of your closed fist.

- 1 ounce of mini pretzels fits in the palm of your hand.

- The top joint of your thumb is about a teaspoon (for estimating margarine, mayonnaise)

- A golf ball or a large egg is about 1/4 cup of dried fruit and nuts

- A ping pong ball is the size of 2 Tablespoons of peanut butter

When you’re eating at home it’s a good idea to measure foods you eat a few times to get a better idea of what a cup of pasta actually does look like on your plate, or what one cup of corn flakes really looks like in your bowl.   You don’t have to weigh and measure everything you eat, but do it a couple of times until you get familiar with what a portion is.  Then cross another road block off your pathway to weight loss!

Photo Courtesy of Nestle.com

Written by Laurie Beebe

About The Author: Laurie Beebe has been a registered dietitian for 25 years and is certified in adult weight management. Laurie currently serves as a diet coach and life coach at www.mycoachlaurie.com

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