Portion control - what do portion sizes really look like?
In the super size me era, the traditional serving size when eating out usually contains two, or even three portions of whatever it is your have chosen from the menu. Take your typical order of pasta, in the huge bowl your serving comes in, and then think about an actual portion size. A portion of cooked pasta is half a cup, that's enough to fit in the palm of your hand. How many handfuls are in that bowl? Three, four, maybe more. All of those extra servings add up to unnecessary fat and calories over time. Knowing portion sizes and using portion control can help you control how much you eat and lose weight.
How can I know what a portion size looks like, you may ask. In your own home, you can measure out half a cup of cooked rice, one cup of lettuce, half a cup of sliced carrots, half a cup of chopped tomatoes and cucumbers, one tablespoon of salad dressing, and three ounces of protein such as meat, chicken, turkey, or fish to a balanced meal with the recommended portion sizes.
What if I go out to a restaurant or party, I can't take my measuring cups and measuring spoons and a food scale, that's just a little tacky. All you need is your hand, yes, your hand. A three ounce portion of protein is the size of a deck of cards, or the palm of your hand. The portion size for carbohydrates such as rice, cooked pasta, and other grains is half a cup, which will fit in a cupped hand. The same goes for a half cup serving size of chopped or cooked vegetables, and beans. The one exception to this is leafy salad greens, a portion of which is one cup, or two handfuls. A serving size of fruit is one medium piece of fruit, which is the size of a baseball, which will fit in a cupped palm. A one ounce serving of cheese is the size of two dominoes, or the size of your thumb from the top of your finger to the first knuckle. One tablespoon of salad dressing is the same size.
What to do with all of that food left on your plate? You can also order two appetizers, a salad and something else, because appetizer portion sizes are smaller than main dish portion sizes. Ask to have half of it packed up before it is even brought to the table and eat it for lunch the next day, or split an entree with someone else at the table. Enjoy yourself, and use your hand.
Filed under: General
Tags: portion control, portion size, serving size
