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You are here: Home / Eat It / Visualize Your Portion Control

Visualize Your Portion Control

April 30, 2010 by Adria Ali 1 Comment

The average person can’t tell you what one cup of food accurately looks likes.  It gets worse when you ask them what an ounce looks like.  As I fine tune my own eating more and more it becomes increasingly evident that the general population was never educated on correct portion size (including myself 😉 ).  Which leads to other questions regarding healthy foods.  Can you eat too much?  Is there such a thing as ” too much of a good thing?”  Counseling people on nutrition is undoubtedly difficult.  No one wants to measure their food.  Only the truly dedicated will actually measure and write down their foods.  To make things simple for the other 99% of people who detest measuring; here are simple ways to measure your food intake.

1 cup or 8oz of liquid is equal to the size of a baseball

*   1 cup of veggies.

*   1 medium fruit (baseball)

*    1 cup of cereal

*   6 oz of yogurt is equal to 3/4 a baseball


MEATS

*  Chicken and steak – 3 0z is equal to the size and thickness of a deck of cards

*   Fish – 3 0z is the size of a check book



CHEESE

*   One ounce of cheese is equal to 4 dice ( rougly the size of a string cheese)


Peanut Butter / Dried Fruits  / Dressings

*  One ping pong ball is equal to 2 tablespoons of peanut butter / 1/4 cup of dried fruit

*  2 tablespoons of dressing



OILS

*  vegetable oils, olive oils etc.  – One thumbnail is equal to one teaspoon


These are great ways to keep your portions under control.  However, you do have to be honest with yourself!  Don’t visualilze a softball just because your tired and need more carbs to relax.  The best way to get the figure you want is to obey portion control with all your foods (even if they are healthy).  Overindulging in healthy foods can also lead to weight gain.  Eating more often in smaller amount helps to shrink the stomach and lead to weight loss that is maintainable.  One of the best things to do when eating portioned meals is to remind yourself that there will always be more food later.  Some people tend to panic (as if they won’t be able to eat later).  Plan out your meals in your head, know what your eating and when (to the best of your ability).  This way you can be confident in your choices to and control your eating through out the day.

Adria Ali

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Filed Under: Eat It, Today's Tip Tagged With: how much is a serving of peanut butter?, how to eat a portion controlled meal, how to measure your food by sight, portion control, what does 2 tablespoons look like?, what does 3 oz of meat look like?, what does one cup of food look like, what does one ounce of cheese look like, what is 3 ounces of meat?, what is one ounce of cheese

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

Comments

  1. JulieV says

    April 30, 2010 at 11:27 pm

    thanks for this. the last paragraph was very helpful. Note to self - Do not panic!

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