How Much? Portions 101
Explore easy ways to serve yourself just the right amount.
Article By: Amanda Genge
Q: What’s the difference between a 1-ounce piece of cheddar cheese and a 2-ounce piece?
A: 3 PointsPlus® values!
(That ounce can make a big difference.) Getting portion sizes right is often more than meets the eye, as you discovered in the quiz in your Weekly. Yet it's key to helping you lose weight and keep it off. At home, sure, you can whip out your handy measuring cups and spoons, and food scale to dole out perfect portions of just about any food, drink or ingredient. But toting those tools around when you’re out and about? Yeah, not gonna happen.
During your meeting this week, you'll see how first eyeballing and then actually measuring servings (your Leader may have used the nifty Portion Plates in the member Starter Kit) compares — usually to the detriment of the eyeballed amount! This kind of exercise can help you become a portion pro. Once you know what the right serving size looks like, you can (stealthily) use visual match-ups to be your measuring tools anywhere, anytime. So, when you're home this week, weigh and measure your food and beverages—there are lots of great tools for solids, liquids — and wine!.
Train your brain to recognize the right size
You'll find that the more you size up your servings at home, the easier it’ll be to gauge accurate portions when you’re eating out. So whenever you measure and serve yourself, take a mental snapshot: "Here's what one cup of couscous looks like. This is a teaspoon of butter." Then no matter where you're dining — the office cafeteria, a
food court at the mall, or your favorite Chinese buffet — you'll feel more confident in your ability to eye the right size. If you need specific ideas, the list below is a good place to start. And share a few of your own pointers below in the Comments section at the end of this article.
On the go | |
Lip balm/lipstick | 1-ounce serving of cheese |
Folding wallet | 1-ounce slice of French bread |
Sunglasses | 6-ounce fish fillet |
At a sporting event | |
Hockey puck | ½ cup serving of ice cream |
Golf ball | ¼ cup of nuts |
Baseball | 1 medium piece of fruit |
Tennis ball | 1 cup serving of rice |
In the office | |
Paperweight | ½ cup of beans |
Standard pink eraser | 1-ounce serving of cheese |
2" x 2" self-stick note | 1 brownie |
At a restaurant or hotel | |
Tea cup | 1 cup of cooked pasta or rice |
Half an orange | ½ cup of coleslaw |
Mini bar of soap | 1-ounce serving of cheese |
On a business trip or vacation | |
USB thumb drive DVD/CD | 1-ounce serving of cheese |
Name tag | 3-ounce serving of meat |
DVD/CD | Large bagel or 1 pancake |
More easy ways to keep portions in check wherever you happen to be: