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
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