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Portion Distortion: How much are you really eating?
By: Lynn Grieger
Do you ever feel like Goldilocks? "Is this bowl of porridge too small? Is it too big? Or is it just right?"
One of the primary reasons so many people are overweight is lack of portion control. Food advertising is the
biggest culprit. You can Supersize for only one additional dollar. Buy two candy bars for the price of one. And
don't even bother trying to find a "small" serving of most foods; they've morphed into ever-expanding sizes.
Why do portions matter anyway?
One word: calories. A small pear contains 60 calories, a large pear has 80. A small serving of fries at McDonald's
has 220 calories, while a large serving has 400 calories. If you eat large fries three times each week for a year,
that's an additional 8 pounds of fat you're packing on your body. Ultimately, losing weight comes down to calories.
How portion savvy are you?
Try this quiz to see how much you know about standard serving sizes:
1. A serving of fruit juice is:
a) 4 fluid ounces
b) 6 fluid ounces
c) 1 cup
Answer: According to the food pyramid, a serving is 6 fluid ounces, or 3/4 cup. If you're used to Weight Watchers
or other exchange-type programs, 1/2 cup is a serving. Or you could read the label, but remember that
individual-size bottles of fruit juices and drinks such as Snapple have grown over the past few years; one
"individual" bottle usually serves 2 1/2.
Portion Distortion: How much are you really eating?
By: Lynn Grieger
2. One bakery-shop bagel is how many servings of grains:
a) 4
b) 6
c) 2
Answer: The old standard "one-half bagel equals one serving of grain, or one slice of bread" doesn't apply to the
giant-size bagels we eat with abandon. Most bagels are now five to six servings of grains. Be honest: Would you
eat three sandwiches for lunch? That's what you're doing when you have a bagel sandwich.
3. What is the correct serving size of cooked pasta:
a) 1/2 cup
b) 1 cup
c) 2 cups
Answer: One-half cup, or the amount you hold in one cupped hand, is one serving of pasta. Since we should aim
for six or more servings of grains each day, it's okay to eat 1 cup of pasta (or two servings) at a meal. But
remember, if you had a bagel for lunch, you've met your grain servings for the day with just 1/2 cup of pasta.
4. The serving size of raw salad greens is:
a) 1/2 cup
b) 1 cup
c) 2 cups
Answer: One cup, or the amount you hold in two cupped hands.
5. How much cheddar cheese is one serving?
a) 1 ounce
b) 1 1/2 ounces
c) 2 ounces
Answer: 1 ounce, or about 1 1/2 thumbs' worth, is one serving of cheese.
6. One cup of tuna is equal to how many ounces of meat?
a) 4
b) 2
c) 3
Portion Distortion: How much are you really eating?
By: Lynn Grieger
Answer: One cup of tuna is equal to 4 ounces of meat, or slightly larger than the palm of a small woman's hand.
7. One egg is equal to how many ounces of meat?
a) 3
b) 2
c) 1
Answer: Each egg is equal to one ounce of meat; if egg substitute is your preference, 1/4 cup is equal to one egg.
8. A serving of most salad dressings is:
a) 2 tablespoons
b) 2 teaspoons
c) 1 tablespoon
Answer: Two tablespoons, or the size of a small thumb.
9. A small baked potato should weigh:
a) 6 ounces
b) 3 ounces
c) 2 ounces
Answer: Three ounces is considered a small baked potato, about 1/4 the size of the whoppers we're served at
many restaurants.
10. One serving of ice cream is:
a) 1/2 cup
b) 1 cup
c) the entire carton
Answer: Most of us aren't satisfied until we've eaten the entire carton of ice cream, but that doesn't mean it's a
"serving." One-half cup, or one ice-cream scoop, is considered a serving. If 1/2 cup of ice cream has 140
calories, then a typical bowl containing two cups of ice cream has 560 calories. How's that for a bedtime snack?
What counts as a serving?
Use these simple guidelines to figure out recommended serving sizes:
By: Lynn Grieger
Do you ever feel like Goldilocks? "Is this bowl of porridge too small? Is it too big? Or is it just right?"
One of the primary reasons so many people are overweight is lack of portion control. Food advertising is the
biggest culprit. You can Supersize for only one additional dollar. Buy two candy bars for the price of one. And
don't even bother trying to find a "small" serving of most foods; they've morphed into ever-expanding sizes.
Why do portions matter anyway?
One word: calories. A small pear contains 60 calories, a large pear has 80. A small serving of fries at McDonald's
has 220 calories, while a large serving has 400 calories. If you eat large fries three times each week for a year,
that's an additional 8 pounds of fat you're packing on your body. Ultimately, losing weight comes down to calories.
How portion savvy are you?
Try this quiz to see how much you know about standard serving sizes:
1. A serving of fruit juice is:
a) 4 fluid ounces
b) 6 fluid ounces
c) 1 cup
Answer: According to the food pyramid, a serving is 6 fluid ounces, or 3/4 cup. If you're used to Weight Watchers
or other exchange-type programs, 1/2 cup is a serving. Or you could read the label, but remember that
individual-size bottles of fruit juices and drinks such as Snapple have grown over the past few years; one
"individual" bottle usually serves 2 1/2.
Portion Distortion: How much are you really eating?
By: Lynn Grieger
2. One bakery-shop bagel is how many servings of grains:
a) 4
b) 6
c) 2
Answer: The old standard "one-half bagel equals one serving of grain, or one slice of bread" doesn't apply to the
giant-size bagels we eat with abandon. Most bagels are now five to six servings of grains. Be honest: Would you
eat three sandwiches for lunch? That's what you're doing when you have a bagel sandwich.
3. What is the correct serving size of cooked pasta:
a) 1/2 cup
b) 1 cup
c) 2 cups
Answer: One-half cup, or the amount you hold in one cupped hand, is one serving of pasta. Since we should aim
for six or more servings of grains each day, it's okay to eat 1 cup of pasta (or two servings) at a meal. But
remember, if you had a bagel for lunch, you've met your grain servings for the day with just 1/2 cup of pasta.
4. The serving size of raw salad greens is:
a) 1/2 cup
b) 1 cup
c) 2 cups
Answer: One cup, or the amount you hold in two cupped hands.
5. How much cheddar cheese is one serving?
a) 1 ounce
b) 1 1/2 ounces
c) 2 ounces
Answer: 1 ounce, or about 1 1/2 thumbs' worth, is one serving of cheese.
6. One cup of tuna is equal to how many ounces of meat?
a) 4
b) 2
c) 3
Portion Distortion: How much are you really eating?
By: Lynn Grieger
Answer: One cup of tuna is equal to 4 ounces of meat, or slightly larger than the palm of a small woman's hand.
7. One egg is equal to how many ounces of meat?
a) 3
b) 2
c) 1
Answer: Each egg is equal to one ounce of meat; if egg substitute is your preference, 1/4 cup is equal to one egg.
8. A serving of most salad dressings is:
a) 2 tablespoons
b) 2 teaspoons
c) 1 tablespoon
Answer: Two tablespoons, or the size of a small thumb.
9. A small baked potato should weigh:
a) 6 ounces
b) 3 ounces
c) 2 ounces
Answer: Three ounces is considered a small baked potato, about 1/4 the size of the whoppers we're served at
many restaurants.
10. One serving of ice cream is:
a) 1/2 cup
b) 1 cup
c) the entire carton
Answer: Most of us aren't satisfied until we've eaten the entire carton of ice cream, but that doesn't mean it's a
"serving." One-half cup, or one ice-cream scoop, is considered a serving. If 1/2 cup of ice cream has 140
calories, then a typical bowl containing two cups of ice cream has 560 calories. How's that for a bedtime snack?
What counts as a serving?
Use these simple guidelines to figure out recommended serving sizes:
Portion Distortion: How much are you really eating?
By: Lynn Grieger
Read the food label for specific serving size information. A serving of Cheerios is one cup, Kix 1 1/3 cups or Great Grains
granola 2/3 cup. Read the label to make sure.
For fruit and vegetables, think small. Instead of giant-size oranges or apples, look for smaller pieces of fruit. Sure, fruits
and veggies are good for us, but too many calories from any food adds up into added body fat.
Three ounces of meat, poultry or fish is about the size of a deck of playing cards or the palm of a small woman's hand.
Sorry guys, a man's palm is closer to 6 ounces.
One ounce of cheese is about the size of a small thumb.
Most women can hold about 1/2 cup of veggies, pasta or rice in one cupped hand. Two cupped handfuls equals 1 cup of
raw leafy veggies such as spinach or tossed salad or one ounce of potato chips.
The tip of your thumb is about 1 teaspoon; three thumb-tips equals 1 tablespoon. One teaspoon of butter or margarine is
a serving, but most people use far more.
Got a question or comment for Lynn? Post it on the Healthy Eating Expert message board!
source.
By: Lynn Grieger
Read the food label for specific serving size information. A serving of Cheerios is one cup, Kix 1 1/3 cups or Great Grains
granola 2/3 cup. Read the label to make sure.
For fruit and vegetables, think small. Instead of giant-size oranges or apples, look for smaller pieces of fruit. Sure, fruits
and veggies are good for us, but too many calories from any food adds up into added body fat.
Three ounces of meat, poultry or fish is about the size of a deck of playing cards or the palm of a small woman's hand.
Sorry guys, a man's palm is closer to 6 ounces.
One ounce of cheese is about the size of a small thumb.
Most women can hold about 1/2 cup of veggies, pasta or rice in one cupped hand. Two cupped handfuls equals 1 cup of
raw leafy veggies such as spinach or tossed salad or one ounce of potato chips.
The tip of your thumb is about 1 teaspoon; three thumb-tips equals 1 tablespoon. One teaspoon of butter or margarine is
a serving, but most people use far more.
Got a question or comment for Lynn? Post it on the Healthy Eating Expert message board!
source.
Ask anyone who has achieved long-term weight loss how they did it and they're sure to mention portion
control. In fact, it can make or break your weight loss efforts.
Learn how to size up servings and avoid overeating with the Top 10 Ways to Control Portions.
1. Break Leftovers Down
Instead of using one large container to store leftovers such as casseroles, side dishes, or pasta, why not
separate them into individually-sized containers?
That way, when you reach in the fridge to find something to reheat, you're retrieving just enough for one
helping. Breaking down meal-sized servings into single servings will help you limit your food intake with no
additional effort.
More: Reheat without Regaining2. Say Yes to Salads
Eating a salad before lunch or dinner is a sure-fire way to keep from overeating. It will help curb your
appetite and give you a sense of satiety sooner.
Of course, we're not talking a little bit of iceberg lettuce here. To reap full portion control benefits from
rabbit food, load up your salad with veggies or even lean meat like turkey cubes. The fiber in the veggies
will help you feel fuller and lean meat's protein will give you an instant energy boost.
More: Study Shows Salads Aid Weight Loss3. Single out Trigger Foods
Buy snack foods in single serving sizes or divvy up full size packages into smaller, indvidual bags.
It may be difficult to stop eating, oh, say, tortilla chips (My biggest weakness!) straight out of the bag while
watching Desperate Housewives, but am I as likely to inhale the contents of 12 zipper bags without some
forethought? Doubtful.
More: Portion Pointer4. Master Mini Meals
You can make sure your blood sugar stays at an even keel and keep hunger at bay by eating healthful
small meals throughout the day.
My friend Jenn has maintained a 30 pound weight loss for three years and is in such great shape, she
became an aerobics instructor! She swears by mini meals to maintain her weight and keep her energy
level up. Mini meals are by far the best way to prevent overeating because you'll get never too hungry and
lose control of your portion intake.
More: How to Prevent Overeating5. Keep Seconds Out of Sight
Don't serve family meals family-style. Keep pots and dishes away from the table where it's all too easy to
go for seconds.
I can't tell you how many times I've rethought my second helpings as I've made my way from the table to
the stovetop. I've often told myself to sit back down and wait it out. Remember, it takes about 20 minutes
to feel satiated. By giving myself that "breather" I've realized I wasn't hungry enough for another helping
after all.
More: Banish Bowls6. Make Meat a Side Dish
Treat meat or meat-based entrees as a side dish rather than the main part of your meal.
By loading up on veggies and healthy grains as the bulk of your meal instead of using them as sides,
you'll feel full sooner and get extra vitamins and fiber. Experiment with new vegetables and preparation
methods to keep things interesting.
More: Veggie Weight Loss7. Meet Yourself Halfway
Make lunch a two-fer. Your mid-day meal can work double duty by being shared or serving as dinner.
At work, why not split take out with a buddy? At a restaurant, pack up half of your meal before you even
start eating: Voila! You have an instant dinner!
More: Go Halves8. Be a Kid at Heart (or Tummy?)
Order a kid's size meal when you go to fast food places to automatically control portions (and save
money!).
Don't be embarrassed about asking for a child's meal. It's really no big deal. I've even got a trick for places
that have a "12 and under sign" -- I order it to go and then plop right down in the dining room, eat my
meal, and give the toy to a kid sitting nearby!
More: Adult Happy Meal9. Serving Standards
Learn to "eyeball" standard portion sizes and stick to them when dining out or dishing up meals.
Keep these tips in mind: 3 oz. of meat is the size of a deck of cards or an audio tape; 1 oz. of meat is the
size of a matchbook; 1 cup of potatoes, rice or pasta looks like a tennis ball.
More: Portion Control Secrets10. Treat Yourself
And last, but not least ... indulge!
Treating yourself once in a while to a "forbidden" food will keep you from feeling deprived; a sense of
deprivation can easily lead to overeating. Stop a binge before it starts by indulging every now and then.
control. In fact, it can make or break your weight loss efforts.
Learn how to size up servings and avoid overeating with the Top 10 Ways to Control Portions.
1. Break Leftovers Down
Instead of using one large container to store leftovers such as casseroles, side dishes, or pasta, why not
separate them into individually-sized containers?
That way, when you reach in the fridge to find something to reheat, you're retrieving just enough for one
helping. Breaking down meal-sized servings into single servings will help you limit your food intake with no
additional effort.
More: Reheat without Regaining2. Say Yes to Salads
Eating a salad before lunch or dinner is a sure-fire way to keep from overeating. It will help curb your
appetite and give you a sense of satiety sooner.
Of course, we're not talking a little bit of iceberg lettuce here. To reap full portion control benefits from
rabbit food, load up your salad with veggies or even lean meat like turkey cubes. The fiber in the veggies
will help you feel fuller and lean meat's protein will give you an instant energy boost.
More: Study Shows Salads Aid Weight Loss3. Single out Trigger Foods
Buy snack foods in single serving sizes or divvy up full size packages into smaller, indvidual bags.
It may be difficult to stop eating, oh, say, tortilla chips (My biggest weakness!) straight out of the bag while
watching Desperate Housewives, but am I as likely to inhale the contents of 12 zipper bags without some
forethought? Doubtful.
More: Portion Pointer4. Master Mini Meals
You can make sure your blood sugar stays at an even keel and keep hunger at bay by eating healthful
small meals throughout the day.
My friend Jenn has maintained a 30 pound weight loss for three years and is in such great shape, she
became an aerobics instructor! She swears by mini meals to maintain her weight and keep her energy
level up. Mini meals are by far the best way to prevent overeating because you'll get never too hungry and
lose control of your portion intake.
More: How to Prevent Overeating5. Keep Seconds Out of Sight
Don't serve family meals family-style. Keep pots and dishes away from the table where it's all too easy to
go for seconds.
I can't tell you how many times I've rethought my second helpings as I've made my way from the table to
the stovetop. I've often told myself to sit back down and wait it out. Remember, it takes about 20 minutes
to feel satiated. By giving myself that "breather" I've realized I wasn't hungry enough for another helping
after all.
More: Banish Bowls6. Make Meat a Side Dish
Treat meat or meat-based entrees as a side dish rather than the main part of your meal.
By loading up on veggies and healthy grains as the bulk of your meal instead of using them as sides,
you'll feel full sooner and get extra vitamins and fiber. Experiment with new vegetables and preparation
methods to keep things interesting.
More: Veggie Weight Loss7. Meet Yourself Halfway
Make lunch a two-fer. Your mid-day meal can work double duty by being shared or serving as dinner.
At work, why not split take out with a buddy? At a restaurant, pack up half of your meal before you even
start eating: Voila! You have an instant dinner!
More: Go Halves8. Be a Kid at Heart (or Tummy?)
Order a kid's size meal when you go to fast food places to automatically control portions (and save
money!).
Don't be embarrassed about asking for a child's meal. It's really no big deal. I've even got a trick for places
that have a "12 and under sign" -- I order it to go and then plop right down in the dining room, eat my
meal, and give the toy to a kid sitting nearby!
More: Adult Happy Meal9. Serving Standards
Learn to "eyeball" standard portion sizes and stick to them when dining out or dishing up meals.
Keep these tips in mind: 3 oz. of meat is the size of a deck of cards or an audio tape; 1 oz. of meat is the
size of a matchbook; 1 cup of potatoes, rice or pasta looks like a tennis ball.
More: Portion Control Secrets10. Treat Yourself
And last, but not least ... indulge!
Treating yourself once in a while to a "forbidden" food will keep you from feeling deprived; a sense of
deprivation can easily lead to overeating. Stop a binge before it starts by indulging every now and then.
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| Prothinspo has the largest selection of diet, exercise and celebrity weight loss in the world. With a thinspiration gallery to keep you motivated visually with Celebrity and Supermodel Tips and Tricks to weight loss from Jodee the Queen of this scene... MORE TIPS TO HOW THIN PEOPLE STAY THIN, CLICK HERE. |