Quick Ways to Estimate Food Portion Size
We're constantly reminded that the key to weight loss, and healthy eating is food portion control.
But, do you really know what a healthy portion of food should look like?
If you're confused it's no wonder!
With the current trend to up-size or super-size almost every meal we order away from home, our idea of what a portion of food should look like has become distorted.
However, most of us can't, nor would we want to, carry around weighing scales everyday. So, it's really helpful if you can estimate what a healthy serving of food looks like.
Very often it's much easier to remember something if we can visualise it in comparison to a similar object in terms of size, shape, or weight. This is way comparing food servings to everyday items can be so useful.
For example, if a recipe calls for measurements in cups:
1 cup is the same size as a baseball
1/2 cup is the same size as a handful
1/4 cup is the same size as a golf ball
The following are examples of what a healthy serving of food should look like, compared to everyday items:
Baseball - equal to a portion of green salad, cereal, or a medium piece of fruit
Rounded handful - equal to a portion of cut fruit, cooked vegetables, pasta, rice
Golf ball - equal to a portion of dried fruit, or mixed nuts
Thumb - equal to a 1 ounce piece of cheese
Palm of your hand (excluding fingers) - equal to 3 ounce serving of meat, or poultry (recommended serving)
Check book - equal to 3 ounce serving of fish (recommended serving)
Computer mouse - equal to a medium baked potato
Compact disc - equal to a pancake or small waffle
Thumb tip - equal to 1 tablespoon of mayonnaise, oils, or dips
Ping pong ball - equal to two tablespoons of peanut butter
Individual dairy container (8 ounces) - equal to 1 dairy serving eg yoghurt
I'd also suggest that you weigh out some of your favourite foods and snacks, so that you get an idea of what they look like on your plate.
This will give you a clearer idea of what the correct serving of food should look like, and will help you to estimated proportions quickly in future.
But, do you really know what a healthy portion of food should look like?
If you're confused it's no wonder!
With the current trend to up-size or super-size almost every meal we order away from home, our idea of what a portion of food should look like has become distorted.
However, most of us can't, nor would we want to, carry around weighing scales everyday. So, it's really helpful if you can estimate what a healthy serving of food looks like.
Very often it's much easier to remember something if we can visualise it in comparison to a similar object in terms of size, shape, or weight. This is way comparing food servings to everyday items can be so useful.
For example, if a recipe calls for measurements in cups:
1 cup is the same size as a baseball
1/2 cup is the same size as a handful
1/4 cup is the same size as a golf ball
The following are examples of what a healthy serving of food should look like, compared to everyday items:
I'd also suggest that you weigh out some of your favourite foods and snacks, so that you get an idea of what they look like on your plate.
This will give you a clearer idea of what the correct serving of food should look like, and will help you to estimated proportions quickly in future.
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