How to Estimate Portion Sizes

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By admiller
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What is a correct portion?

Portion sizes have been increasing steadily over time. No wonder losing weight is a top priority for many people. One of the biggest diet tips is to consume smaller portions throughout the day. But, what is a reasonable portion? Without a scale and measuring cup always at hand, it can be hard to gauge the amount of food on the plate. Use the steps below to estimate portion size and eat less.

Difficulty: Moderate

Instructions

Step 1

portion plate

Size up the plate. Find dinner plates approximately 10” in diameter. Half the plate should be vegetables and/or fruit. A quarter of the plate should be lean proteins. The final quarter of the plate should be whole grain starches.
Step 2

three ounces

Estimate protein in three ounce increments. Whether it’s chicken, turkey, or fish, lean protein boosts your metabolism. A serving size is about three ounces, or a deck of cards. Thinner cuts can be the size of a checkbook. The meat should fit in the palm of one hand.
Step 3

half cup

Visualize whole grains in half cup increments. Whole grains are good for your heart and keep you filling full longer. A half cup resembles a cupcake wrapper or a light bulb. A baked potato should be the size of a computer mouse, a slice of bread should approximate a cassette tape, pancakes should resemble compact disks, a bagel should look like a can of tuna, biscuits should take up the space of a hockey puck, and pasta or rice should be about the size of a tight fist.
Step 4

one cup

Picture fruits and vegetables in half cup or full cup sizes. To fill half the plate, you will need to combine different fruits and vegetables. Eating a variety of fruits and vegetables with vibrant colors is key to healthy eating. A medium fruit is the size of a baseball, one half cup of smaller fruits and vegetables should resemble a light bulb, a full cup of fruits and vegetables will look like a baseball, and one ounce of dried fruit looks like a golf ball.
Step 5

teaspoon

Imagine sauces and toppings in teaspoon to tablespoon portions. A teaspoon resembles a penny and a tablespoon is about the size of a poker chip. Low-fat salad dressings should be about two tablespoons, or the size of a golf ball. A single tablespoon of peanut butter should look like a ping pong ball. One teaspoon of butter is about the size of a thumb tip.
Step 6

one and a half ounces

Estimate snack size wisely. One ounce of cheese looks like a pair of dice and one and a half ounces resembles a 9-volt battery. A half cup of frozen yogurt or ice cream is about the size of a light bulb. A slice of cake should be no bigger than a deck of cards. A single ounce of chocolate looks like a package of dental floss. A single cookie should be no bigger than 2 poker chips. A quarter cup of crackers is about the size of an egg. A third of a cup of chips or pretzels approximates a woman’s handful.