Portion size is a key element to weight loss. You can achieve healthy weight loss by eating foods low in calories and high in nutrients and by controlling portion sizes. You can purchase pre-packaged diet meals prepared in correct portion sizes. With a few guidelines, you can also learn how to measure portions when you cook at home.
USDA Portion Sizes
The U.S. Department of Agriculture created its Food Pyramid to help you understand portion sizes as well as how to eat a balance of healthy foods. The USDA recommends, for example, that you eat six servings of grains daily. It also tells you that a hamburger bun equals two servings, not one, and that a dinner portion of pasta might equal two to three servings of grains. A restaurant portion might be more. You also don't need as much protein as you may think. Just 5 oz. of protein meets your basic needs. You should also include two to three servings of dairy -- a slice of cheese or a cup of milk equals a serving -- and and three servings each of fruits and vegetables. A medium apple or 1/2 cup of cut-up broccoli equals a serving.
Weigh and Measure
You can also weigh and measure portion sizes using a kitchen scale. A single portion of many meats weighs about 3 oz. If you want a single portion of vegetable protein, such as legumes and kidney beans, use a 1/2 cup measuring cup. A 1 cup measuring cup would help you get a single serving of whole strawberries. You should keep your intake of fats and sweets to a minimum if you're trying to lose weight. Measure these in teaspoons and tablespoons.
Visual Cues
If you do not own a kitchen scale or if you are eating in a restaurant where you cannot measure your food, you can judge the approximate portion size by using familiar items as references. A meat portion should be approximately the size of a deck of cards, while a fish portion should be approximately the size of a checkbook. If you order a salad in a restaurant, order the dressing on the side and use approximately a shot glass worth on your salad. Butter portions should be the size of a stamp and cheese portions the size of four dice.
Types of Food
While portion size is important for weight loss , the type of foods you choose makes a difference. A healthy diet includes six servings of grains. Choose at least three from whole-grain sources, such as brown rice, oatmeal and multigrain bread. They provide more nutrients and are more filling than refined grains, such as sugar, white bread and cookies. Protein from lean chicken or legumes contains fewer calories and less fat than protein from red meat. And if you eat fresh vegetables and fruit, they will fill you up more than juices. If you fill up on healthy foods, you will have less of an appetite for sweets.
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