Thursday, 9 April 2015

Portion sizes

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     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:


ExamplesOne serving equalsThat's about the size of
Bread1 ounce (1 small slice, 1/2 bagel, 1/2 bun)Index card
Cooked Grains1/2 cup cooked oats, rice, pastaBilliard ball
Dry cereal1/2 cup flakes, puffed rice, shredded wheatBilliard ball

Fruits & Vegetables

ExamplesOne serving equalsThat's about the size of
Raw fruit1/2 cup raw, canned, frozen fruitBilliard ball
Dried fruit1/4 cup raisins, prunes, apricotsAn egg
Juice6 oz 100% fruit or vegetable juiceHockey puck
Raw vegetables1 cup leafy greens, baby carrotsBaseball
Cooked vegetables1/2 cup cooked broccoli, potatoesBilliard ball

Meat & Meat Alternatives

ExamplesOne serving equalsThat's about the size of
Meat & Tofu2-3 oz cooked beef, poultry, fish, tofuDeck of cards
Beans1/2 cup cooked beans, split peas, legumesBilliard ball
Nuts & Seeds2 Tbsp nuts, seeds, or nut buttersPing pong ball

Dairy & Dairy Free ?

ExamplesOne serving equalsThat's about the size of
Cheese1 ounce or 1 thin slice of cheeseA pair of dice
Milk1 cup milk, yogurt, soy milkBaseball

Fats & Oils

ExamplesOne serving equalsThat's about the size of
Fat & Oil1 tsp butter, margarine, oilOne 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.

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