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What’s in a portion?

Blog Post created by communitymanager Moderator on Aug 30, 2019

Did you know the average plate size is 20 percent larger than it was 50 years ago? And, not surprisingly, when people have larger plates, they eat more calories.  Portion sizes have grown over the years, which can make us eat more without even realizing it. No wonder so many Americans find it hard to manage their weight!

An important key to weight management is to understand portion sizes and watch how much you eat. The good news is that measuring portions doesn’t have to include intricate weighing. You can use your hand or other everyday objects to estimate portion sizes.  Here are some options:

 

Food (1 portion)

Approximate Size

3 oz  Meat/Poultry

Palm of  your hand or a deck of cards

1.5 oz  cheese

3 stacked  dice or your index finger (string cheese)

½ cup  cooked rice, pasta

A handful or  a tennis ball

1 cup  milk/yogurt

One fist or  a baseball

1 cup  vegetables

Baseball  or one fist

1 Tbsp fats  and oils

Poker Chip  

On the go?  Check out this printable wallet-sized portion control guide:  http://connect.humana.com/sites/CSO/hcswb/WellBeing%20Materials/Misc%20Well-Being%20Dimension%20Tools/Health%20Pillar/PocketPortionControlCard.pdf

 

And here are some portion control tips for you:

·         Use a small dinner plate or salad plate

·         Fill half your plate with non-starchy veggies such as carrots, green beans, broccoli, or asparagus

·         Avoid eating out of the package. Instead, opt for a portion size amount in a bowl or plate

·         Split meals at restaurants, or take half home for another meal

 

Try it out!  Measure your portions for two or three days and see what you notice. How do your portions compare? Where might you reduce portion sizes? Discuss your findings with your coach! 

 

Reference

https://medlineplus.gov/ency/patientinstructions/000337.htm

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