How in the world do I estimate portion size???

25 02 2012

Clients, friends, and family always claim to understand how to measure portion size.  It never fails, when it comes down to actually writing out a meal plan where portion size is necessary, the numbers are always off 9 times out of 10. I have devised a simple guide you can always refer back to as a cheat sheet of sorts. Enjoy and good eating!!!

Make sure you estimate and record the amount of each item (cups, ounces, slices, Tbsp, etc.). Use food labels and the following guidelines to help you estimate food amounts.

 

            Milk, Yogurt, and Cheese

1 ½ oz-wt of cheese                                     3 dominoes, 1 small hotel soap

1 wrapped slice, 1 ½ thumbs

            Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

2-3 oz-wt of cooked meat                           a deck of cards, palm of your hand

3 oz-wt                                                                1 breast of chicken

2 oz-wt                                                                1 chicken thigh

½ cup of cooked dry beans                       regular light bulb, ice cream scoop,

½ baseball

2 Tbsp. of peanut butter                              golf ball

1/3 cup or 1 oz-wt of nuts                           a handful

            Vegetables

1 cup raw leafy vegetables                          4 whole lettuce leaves, baseball

½ cup of other vegetables,                          regular light bulb, ice cream scoop,

½ baseball

cooked or chopped raw

1 medium potato                                            computer mouse

            Fruit

1 medium fruit (apple, orange, pear, etc.)            average woman’s fist, tennis ball

½ cup of chopped, cooked, canned fruit              regular light bulb, ice cream scoop

½ baseball

            Bread, Cereal, Rice, and Pasta

½ cup of cooked cereal, rice, pasta                       regular light bulb, ice cream scoop,

½ baseball

1 cup of ready-to-eat cereal                                       baseball

 

 

Contact us today at:

949 371 9348

info@949fitness.com

 

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One response

25 02 2012
Conor Bofin

I admire your novel approach. However, I wil stick to the measuring jug (if essential) or guessing (if not). You get the hang of it pretty quickly. Nothing like a couple of failures to sharpen your estimating…..
Best,
Conor

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