Week 3 Tip Sheet: Serving and Portion Sizes
Click on the link below to watch this week's video tip on Estimating Serving and Portion Sizes.
This week's video tip discusses and demonstrates serving and portion sizes as well as gives tips for how to measure these both in and outside of your home.
These days portions have gotten bigger and bigger. What does a serving size really look like? (Food models are shown throughout the video as examples.)
Not that you should only eat one serving of these foods when you eat, but it is important to be aware of what you are actually eating. If you are reading the back of a rice box and it says that a serving of rice is 150 calories, you are likely getting double that - 300 or more calories - when you eat it.
Learning what a portion looks like is one of the keys to weight management. You want to know exactly what and how much you're eating.
At home you can better measure what you are eating. If you have never done this before, I would recommend that you try to measure some of the most common foods that you eat. That way, you will get a better idea of what a serving of your food looks like. Cereal is a good one to use.
Some people use food scales, like this one (image shown here as well as in video). This will measure your food in ounces. They are a bit pricey, however, so using measuring cups and spoons like these (shown in video) work just as well.
Obviously it is not practical to take measuring devices with you when you dine at restaurants. Your hand is actually a great guide to help you estimate serving sizes when you are out.
- Fist = 1 Cup
Best for measuring beverages and cereals
- Cupped hand = 1/2 Cup
Best for measuring things like pasta, rice, potatoes, and ice cream
- Palm of your hand = 3 ounces (thickness and size)
Best for measuring meat servings
- Thumb = 1 Tablespoon
Best for measuring things like salad dressing, peanut butter, sour cream, and cream cheese
- Tip of Thumb = 1 Teaspoon
Best for measuring things like butter, mayonnaise, and oil
Access the following resource on our website for more information on serving and portion sizes: