Staying healthy requires us to watch how much calorie or how much food we consume. To get right amount of calorie, it’s important to figure out suitable amount of food which can vary depending on types of food. Food scale can help determine suitable amount of food. Nonetheless, using food scale isn’t always possible. Therefore, it’s important to know how to have correct portion size without using food scale. One of the easy ways to get correct portion size is to compare food size to other familiar objects in house. Special or pre-measured containers can help get correct size or amount of food.
Proper Protein Portion
Normal serving sizes based on the Diabetic Exchange List is highly useful while trying to keep portion size right. Again, comparing amount or size of food to familiar household items is the idea. For example, 4 ounces of meat is about the same size as that of a standard smartphone. 3 ounces of meat is about as much in size as a deck of card. One ounce of serving raw nut is about the size of an egg.
Depending of type and amount, fat can be healthy as suggested by researchers. One gram of fat yields 9 calories, which makes it important to determine right portion for fat. For fat like butter or olive, right portion should be as much as 1 teaspoon can hold. Portion of salad dressing should be about 2 tablespoons or as much as a standard shot glass can contain. Teaspoon, tablespoon and similar small dishware can be very helpful in keeping portion right for fatty food.
Serving size for rice, pasta or quinoa is ½ cup, which is about the size of a tennis ball or light bulb. For potato, size of a mouse is considered serving. For cold cereal, ¾ cup is proper portion, which is about the size of baseball. For oatmeal, ½ cup is considered portion that is the size of a tennis ball.
1 cup of dairy products like milk, yogurt, cottage cheese etc is considered to be a suitable amount or portion. When a measuring cup or scale isn’t available, 1 cup of dairy product can be equivalent to size of an base ball. 1 ounce is considered a serving for cheese. 1 ounce of hard cheese like cheddar can be about the size of a lipstick tube or two dices. A slice of cheese should be about size of standard CD case or a bit thinner.
Portion for Fruit and Veggies
Portion for fruits like apple or orange is small apple or orange which is about the size of tennis ball. If the fruit is cut into pieces, then portion is ½ cup which is still about the size of a tennis ball. ¾ or 1 cup is portion for berries, which is the size of a baseball. 1 cup is portion for raw veggies, which is about the size of a baseball. ½ cup is portion for cooked veggies that is about size of a computer mouse.
Comparing food items to familiar objects to figure out portions is useful. However, using portion-controlling containers can make the job easier. Portion controlling containers are pre-measured containers like cups, plates, bowls etc. Shape and size of this dishware can vary for different types of food regarding which there is usually instruction with dishware. Just using right container for different types of food can help estimate portion.
Just knowing portion size or amount for different types of food doesn’t always help. Temptation can get us into eating more than necessary. To have control over what we are eating, it’s useful to split food into separate meal in accordance with portion and putting them away except one for eating. It’s not a good idea to have snacks from bags when snacks come in big bags, snacks can also be split in separate plates. One can keep one for eating and put away the rest.
Alternative ways and means make it possible to have proper portions where food scale isn’t available. It’s also easy to use these alternate ways and means.
Last update: June 08, 2017 02:58:29 pm