A good way to estimate portion sizes is to have visual references that represent an appropriate portion size. For example, the size of your palm (without your fingers) is the close to the proper portion of meat. The size of your fist is the approximate portion size for most carbohydrates (potato, rice, cereal). The size of your thumb is equal to an appropriate amount of fat (dressing, oil, butter). Another good technique is to use a scale at home until you become familiar with what an appropriate serving looks like for you. Eventually, you will be able to “eye-ball” the right amount.
A Answers (4)
Kat Barefield, MS, RD, Nutrition & Dietetics, answeredHelpful? 1 person found this helpful.
Jay Morgan, NASM Elite Trainer, Fitness, answered
A good tip to help the identification process for portion sizes is to compare typical serving sizes to physical objects. Below you will find a list of comparisons.
Helpful? 1 person found this helpful.
- Medium apple is the size of baseball
- 3 oz. of chicken/meat is the size of a deck of playing cards
- Vegetables are the size of your fist
- Nuts or chips is a cupped handful
- Pasta uncooked is the size of one scoop of ice cream
- Potato is the size of a cell phone
Honor Society of Nursing (STTI) answered
Here are some easy tips to understand portion sizes for weight loss. A cup of fruit should be no larger than your fist. One ounce of meat or cheese is about the same as the size of your thumb from base to tip to base. Three ounces of meat, fish or poultry (a normal serving) is about the size of your palm. One to two ounces of nuts equals your cupped hand.
To shrink your portions at mealtime, try serving your meal on salad plates and pack away the large dinner plates. Store snack foods in tiny sandwich bags so you are sure you’re eating no more than one portion.When ordering out at restaurants, share your entrée with your guest. Ask for a kid’s meal or small size—not the super size portion. Fill up on fresh green salads, whole fruits with the skin, and colorful vegetables instead of high fat foods, breads, pasta, and desserts.Helpful? 2 people found this helpful.
American Heart Association answeredWatch this video to learn some techniques for estimating the single serving portion size of some of your favorite foods.
Helpful? 2 people found this helpful.