Portion sizes

                    

     Portion control isn't just about weight loss. It's about eating to live. Understanding what this is.

     Serving sizes can get a little confusing. Even though we learn't about the standard measuring units in school doesn't mean we completely understand what a serving size is. Even a person who cooks a lot who can eyeball these measurements pretty good might not necessarily know about them completely. A person who doesn't cook who rely mostly on take out for their meals will find it more difficult to learn. Why? Because with all the super size options out there they could find themselves caught up in portion distortion which is so far from a normal serving size. So the question is if we don't measure them out each time do we really know? The answer is yes. For the bigger question: So what does an actual ounce, 1/2 cup, 1 tbsp etc. look like when we do not use the measuring system?

These serving size examples below were an easy way for me to learn about them during my studies a few years back. I found this way to be the extra I needed to help me visualize on my plate or in my hand for eating out and for cooking at home without the annoying task of always measuring my meals.

    I hope you will find this to also be a great way of understand the sometimes confusing serving sizes to keep you on track to healthy eating & living.

Here are a couple of charts with these examples:

Grains

Examples	One serving equals	That's about the size of
Bread	1 ounce (1 small slice, 1/2 bagel, 1/2 bun)	Index card
Cooked Grains	1/2 cup cooked oats, rice, pasta	Billiard ball
Dry cereal	1/2 cup flakes, puffed rice, shredded wheat	Billiard ball

Fruits & Vegetables

Examples	One serving equals	That's about the size of
Raw fruit	1/2 cup raw, canned, frozen fruit	Billiard ball
Dried fruit	1/4 cup raisins, prunes, apricots	An egg
Juice	6 oz 100% fruit or vegetable juice	Hockey puck
Raw vegetables	1 cup leafy greens, baby carrots	Baseball
Cooked vegetables	1/2 cup cooked broccoli, potatoes	Billiard ball

Meat & Meat Alternatives

Examples	One serving equals	That's about the size of
Meat & Tofu	2-3 oz cooked beef, poultry, fish, tofu	Deck of cards
Beans	1/2 cup cooked beans, split peas, legumes	Billiard ball
Nuts & Seeds	2 Tbsp nuts, seeds, or nut butters	Ping pong ball

Dairy & Dairy Free ?

Examples	One serving equals	That's about the size of
Cheese	1 ounce or 1 thin slice of cheese	A pair of dice
Milk	1 cup milk, yogurt, soy milk	Baseball

Fats & Oils

Examples	One serving equals	That's about the size of
Fat & Oil	1 tsp butter, margarine, oil	One die

Here's another visual. 

We all learn in different ways. This is the way that works best for me. There are of course other examples via the Internet & books etc. to explore in understanding more about this topic. May you find yourself exploring your best options and mostly may you be Nutritionally Well.