How to Determine the Correct Size of a "Portion" for Meals

Millions of Americans are overweight today. It's really no wonder with all the fast food places lining both sides of the streets. Eating unhealthy foods is probably the number one cause for obesity. Overeating is another problem. How do you know what is the correct portion of food to eat? Sometimes you can't measure foods when eating out. Here are a few tips to help give you a fair estimate as to what a portion size really is.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• A measuring cup
• A scale
• Common sense

1. If you are preparing a food from a package, you need to read the nutrition label. The nutrition label will tell you the appropriate portion size in ounces/cup/tablespoon, etc.; for instance a serving of corn is considered to be 1/2 cup. The nutrition label will also tell you the number of calories per serving. The corn I mentioned above has 80 calories. It is important to keep track of your portion sizes because if you are eating more than one serving, you are also consuming extra calories.

2. 
    
   Hand balled into a fist

   If you are eating out at a restaurant, you won't have the availability of measuring your foods with a measuring cup. You can still estimate your serving by using a little common sense. To estimate the amount of a serving of vegetables, cooked cereals or even fruit that would be considered 1 cup, make a fist with your hand. Visualize your fist and your measuring cup. It is about the same size (unless you are a giant with huge hands). Now visualize the portion size of a vegetable on your plate. It should be placed within the area of your fist. This is a good estimate of a one cup serving. For 1/2 cup servings, of course, would only be one half of this amount.

3. 
    
   Palm of a hand

   Ok, so this was pretty easy, right? How do you estimate ounces? Your proteins are usually measured in ounces. This will include your meat or entree if eating out. Get your hand out again, hold it in front of you with palm facing you. Visually draw a circle starting where your fingers join your hand. This area is an example of how much room on your plate 3 oz. of meat should cover.

4. 
    
   Cupped hand

   The last measurement is for ounces. You may want to have a handful of peanuts, cashews or even raisins. How would you measure this? You will once again need your hand (I bet you already had it out in front of you and ready, right? Good for you!) And if not, well it is time to get the hand out! Place your hand in front of you with palm up. Now cup your hand. The amount of nuts to equal 1 oz. should fit in the cup of your hand and not roll out. Remember that over doing it is cheating!

Tips & Warnings

• Keep a calorie book handy to consult for calories and portion sizes.
• A good website to check calories is www.calorieking.com
• When eating out, be sure to ask for a take home box if portions are over-sized.
• Remember to eat healthy all the time--it's a great habit!
• When estimating portions, keep in mind that cheating is at your expense, and only your expense. You are only adding calories to your diet and overeating. This results in fat deposits and extra weight.

[southernlady]

on 9/12/2008 Very good advice...I can really tell a difference in the way I feel when I eat junk and when I eat well-portioned, healthy meals.

[mysassygirl]

on 8/20/2008 I love it! I hope to do that in my next dinner outside. You just have to be discreet in opening, closing and clenching your fist, lol. Great idea.

[threester]

on 8/19/2008 Interesting tips! A lot better than having to ask a waiter. :)

[luv2blog]

on 8/15/2008 Great tips!!!!