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%.
What Is a Serving Size?
Use the list below to gain a perspective on how much food a recommended serving size really is; it may be much smaller than you realize. 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:
• 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).
• A snack 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).
The best way to determine the amount of food in a given serving is to look at the Nutrition Facts label and measure it out.
Although this may not be practical or that much fun, if you are able to take time, you will soon be able to “eyeball” the amount of food and know whether there is too much or too little.
No comments:
Post a Comment