When dieting, portion control is of utmost importance. Improperly measured portions can result in excess calorie intake, hindering weight loss. It can be challenging to measure serving sizes without a scale. Fortunately, the serving sizes of many common foods correspond to the sizes of common everyday objects.
Step 1
Measure one serving of fruits or vegetables by picturing a baseball. This is the size of an average closed fist.
Step 2
Measure one serving of cheese by picturing four stacked dice. This is roughly the size of two fingers.
Step 3
Measure one serving of meat by picturing a deck of cards. This is about the same size as an open palm.
Step 4
Measure one serving of butter, oil or salad dressing by using the tip of your thumb (to the first thumb joint).
Step 5
Measure one serving of pasta or cereal by picturing a tennis ball. This is the size of a cupped hand.
Tips and Warnings
- Practice measuring portion sizes at home using comparison objects to test for accuracy. By practicing and checking your measurement estimates, you will be able to rely on measurements made from memory when eating out.
- When measuring food portions using your hands, consider whether your hands are significantly smaller or larger than average and adjust accordingly.
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