Portion Control & Sizes plus Giveaway Info
Wednesday, October 21, 2009
I know many of you out there don't necessarily eat by portion control, meaning knowing the portion sizes of the food you eat to assist with calorie and "eat" control. The reason I am talking about this today is because tomorrow, I AM HAVING A GIVEAWAY FOR A MONTH'S SUPPLY OF NATURE MADE VITAMINS! Knowing what you eat & how many servings you eat is important to knowing if you are getting all the vitamins & minerals your body needs to be fueled well. The short survey you take tomorrow to be part of the giveaway will make this clearer.
BUT, first let me site a quote from an article from Web MD about portion control and weight loss: "One of the key ways to lose weight and maintain a healthy weight is through portion control. Research has shown that Americans often underestimate how many calories they are consuming each day by as much as 25%." Read the full article when you have time as there is good info here.
I really do believe that even if you do not measure out your food, you should at least learn what a portion size is for the foods you eat so that once you have that down, you don't have to do it anymore. Knowing the portion size will give you an idea of how many calories you are eating as long as you are not drenching that particular food with high fat butter or some other form of high calorie or high fat condiment. It is still about calories in & calories out.
Me, if I introduce a new food to my daily regimen, I always portion it out at first & once I have that down, I do not have to go through the measuring again. I might eat more than 1 portion size at a time (and I do for some foods because I choose to) BUT at least I know what I am consuming & I can only blame myself if the clothes do not fit or the scale is not "being nice". REALLY, people always believe they are eating less than they do whether because of not knowing portion size OR they do not add in the condiments & extras that really add up OR both. Know your condiment serving size calories too!
If you click on this "portion control" link, this is by far the coolest visual of food serving sizes I have found! It is broken down by food categories like, vegetables, milk/dairy, grains & so forth. There are SO many items & you can click on each picture to see a visual of what a serving size is for that item. For example, under grains, there are 9 items & they relate the serving size to a light bulb, baseball, can of tuna or cassette tape (for those that know what they are! 
us oldie but goodies). It shows you the food next to the everyday item for that visual cue!
us oldie but goodies). It shows you the food next to the everyday item for that visual cue!If you want to print out a chart without pics that you can take with you, again, this article said this: A good guideline to help you understand portion sizes is to translate the abstract information represented by the serving size into something visual that's easily remembered. So instead of trying to memorize lists of ounces, cups, and tablespoons, simply compare the serving sizes of particular foods to familiar physical objects. For example, a single serving of:
- Vegetables or fruit is about the size of your fist.
- Pasta is about the size of one scoop of ice cream.
- Meat, fish, or poultry is the size of a deck of cards or the size of your palm (minus the fingers).
- Snacks such as pretzels and chips is about the size of a cupped handful.
- Apple is the size of a baseball.
- Potato is the size of a computer mouse.
- Bagel is the size of a hockey puck.
- Pancake is the size of a compact disc.
- Steamed rice is the size of a cupcake wrapper.
- Cheese is the size of a pair of dice or the size of your whole thumb (from the tip to the base).
I found so many helpful sites with & without pictures. I am providing some & you can pick out one best for you or Google more:
- Controlling portion sizes might be easier for you with this guide that shows serving sizes based on measuring the food in your palm.
- This is a short & sweet guide relating to things like tennis balls, deck of cards, computer mouse etc.
- Here is another way to view things that is by Fitsugar
- I really liked this because it shows you how important serving sizes are just by showing you how they have changed in the past 20 years. Pay attention here!
Compare the difference in serving size (and calories) of some food and drinks 20 years ago versus today:
So, have I convinced you to try to at least know your portion sizes? Are you getting how they can help with your overall weight loss goals? You don't have to get all crazy if you do not want to BUT this information is a help for long term weight loss & maintenance. AND, also, you will see how knowing what you are eating does effect knowing what your body may or may not be lacking in terms of vitamins and minerals! COME BACK TOMORROW FOR THE GIVEAWAY!
Holy shit... this is so trippy. Damn it Jody, you stole my post idea. I got this question on portion control and how to measure portions if you lack measuring cups (or if you permanently stained yours while trying to use them for painting).
So I'll just point them over here. Heh, thanks for doing the hard work for me though. Appreciate that.
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lol @ FJ
Jody, I love this post. So many ppl (including my hubby) have NO idea about portion control or sizes. I've seen my dietician so many times with my diabetic counseling it's implanted in my brain!! LOL
This is the info we really need to instill in young people as they grow and learn to make their own choices. Good habits from the start!!
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WOW! it is so true BUT why I ask is everything getting larger??
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This was one of the 3 things I did to lose all my weight. I watched fat percentage, was strict with portions, and exercised.
Learning portion control was so helpful both for weight loss and weight maintenance.
Excellent post! (Love the visuals.)
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I wish my bank account was getting larger. But for some reason that stays on portion control. DARN!
But wait! I started using a smaller plate at dinner. My kid's toddler plate. It's working out for me well. (seriously)
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Josie, YES, don't we all wish the bank account was growing!!! AND, a great idea to use a smaller plate! That is recommended by all experts! You are one!
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Fantastic post! The pictures really show how food portions have grown.
I remember learning in an Anatomy and Physiology class years ago that your stomach is about the size of your fist. Of course it just keeps on expanding.
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Kellie, I like that visual in your comment! Ah, yes, I was heavy as a kid & grew those fat cells that have only shrunk. They still want to expand. Damn!
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I just read Diane's post!
I usually clean my plate! But then I am the one who fills it, and I’m very good at portion control! I really think portion quality and quantity control is key.
I do it like Diane
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FJ, send them this way! A pic is worth a thousand words sometimes!
Cher, YES. Good habits from the start!
Sian, isn't that chart of portion sizes changing amazing? Scary!
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Diane, you got it down & it shows!
Dr. J, good point! If you fill your own plate correctly, than you can finish it! Not sure I got your fat comment... I am slow! But, I don't eat high fat. I just eat in the 25-30% calories from fat in food form. Healthy fats. Sometimes it is lower than that. Just depends on the day. The week averages out in the 25-30 range. So, like you, it is in food form. A good way to go.
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