If you are trying to lose weight or maintain your current weight you need to be aware of your calorie consumption. To lose weight you must take in fewer calories than you burn off. To maintain weight you must eat just enough calories to neither gain or lose. The number of calories you consume is related to the serving size of the food you are eating. It is easy to lose track of what a portion size actually is with restaurants serving large and/or super-sized meals. Most people overestimate what a serving size actually is. When you start becoming aware of this, you may be surprised at how small one serving size actually is. While eating out can make it challenging, there are some general comparisons you can make to help determine how may serving sizes you are actually eating.
Step 1
Read labels carefully.
When trying to determine the serving size of foods bought in a store, you need to really check the label. It is easy to assume that one can, box or packaged item equals one serving size. However, reading the nutrition label will often prove otherwise. At the top of the nutrition information label on all foods will be a listing of how many servings are actually in the item you have. For example, in one can or box of a food item there may be two or even more servings.
Step 2
Know your carbohydrates.
For food items such as bread, one serving size is equal to one slice of bread or half of a large bagel. For pasta, rice and grains, one serving size is about a half a cup cooked, or the same size as an ice cream scoop or a small fist. One serving size of a baked potato is the same size as a computer mouse.
Step 3
Understand fruit and vegetable servings.
A serving size of most fruits and vegetables is half a cup for fruits and vegetables that are cut up. For whole fruit, one serving is one medium size piece of fruit. Think in terms of the size of a tennis ball.
Step 4
Watch your servings of meat and beans.
With items such as meat, chicken and fish, a serving equals the size of a deck of cards. A serving size of these items is also equal to the amount that can fit into the palm of your hand, minus the fingers. For beans, one serving size is about a half a cup cooked or about the size of a hockey puck.
Step 5
Measure dairy products and oils carefully.
When it comes to butter and oils, to determine a serving size look at the tip of your thumb or think about the size of one square of a pair of dice. For milk and yogurt, one serving size is 1 cup. With cheese products, a serving is equal to 1.5 ounces. This is similar to the size of six dice.
Tips and Warnings
- When first learning to control portion sizes, it is often helpful to use kitchen measuring cups and spoons as well as a food scale. This will show you visually how much one serving size actually is. As you continue to measure out foods you will get better at being able to eyeball an actual serving size.
- Always check with your health care provider before attempting any diet or weight loss program. Safe weight loss is equal to about 1 to 2 pounds per week. Cutting back too much can lead to loss of muscle and bone, not just fat.
Things You'll Need
- Measuring cups
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