Tag Archives: The Portion Teller

Visualizing Portion Sizes

The size of food portions is certainly one of the key concepts in managing your weight. This is absolutely vital information if you are trying to get a handle on controlling your caloric intake.

Let’s face it, figuring out portion sizes is often one difficult trick. That’s why we love The Portion Plate with its concrete examples, like a cup or fruits or vegetables is the size of a baseball. One serving of meat equals the size of a deck of cards.


In one of our newest favorite books, The Portion Teller, Lisa R. Young offers several excellent tools for visualizing portion sizes.

In Chapter two, she explains The Handy Method.

For meat, fish or poultry, 3 ounces = the palm of your hand.
For mixed nuts, 1/4 cup = one layer on your palm.
For veggies and berries, 1 cup = a tight fist.
For popcorn or cereal, 1 cup = 2 cupped hands or two handfuls. (As a moviegoer, I find this one especially useful when faced with the giant tubs of popcorn offered.)
For cooked pasta, 1/2 cup = a rounded handful.
For meat or cheese, 2 ounces = 2 fingers (length of two fingers).
1 ounce = 1 finger.
For butter or oil, 1/2 teaspoon = a fingertip.

As regular readers know, John and I consider portion size to be a key concept in getting a handle on your weight management. Hopefully, one or more of these examples will resonate with you.

This item was originally published on June 6.

Tony

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Filed under healthy eating, men's health, portion control, portion size

Getting a Handle on Single Serving Size Portions

As I have written numerous times in this blog, I consider portion control to be one of the key concepts in getting a handle on those love handles. You must know how much you are consuming if you want to have any hope of  limiting it.

In the book The Portion Teller by Lisa R Young, Ph.D., R.D., she gives several brilliant examples in a section she calls Reality Check – single servings. These will help you to visualize serving size every time you sit down to eat.

“Bagels, muffins, street pretzels (soft) … are very large and contain several servings.

“How much is one serving of these items? One ounce. That equals:

“1/6 the average size muffin (bran, corn), 1/2 mini muffin 1/2 muffin top, 1 bite size muffin….

“1/6 street-vendor hot pretzel.

“1/5 bagel, 1/2 scooped out bagel, (Note: Half a bagel is a single serving only if it’s half of a mini-size bagel – the ones that are the size of a yo-yo.)

“1/2 English muffin, 1/2 hamburger bun, 1/2 bialy ….”

If this sparks your interest in portion control, please search the subject in the dialog box at the right. On the How to Lose Weight – And Keep it Off Page (Item 10) there are a number of items including some startling ones on how portions have changed over the years.

Tony

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Filed under healthy eating, portion size, serving size, weight control, weight loss

Visualizing Portion Sizes

Let’s face it, sometimes figuring out portion sizes can be one difficult trick. That’s why I love The Portion Plate with its concrete examples, for example, a cup or fruits or vegetables is the size of a baseball. One serving of meat equals the size of a deck of cards.


In one of my newest favorite books, The Portion Teller, Lisa R. Young offers several excellent tools for visualizing portion sizes.

In Chapter two, she explains The Handy Method.

For meat, fish or poultry, 3 ounces = the palm of your hand.
For mixed nuts, 1/4 cup = one layer on your palm.
For veggies and berries, 1 cup = a tight fist.
For popcorn or cereal, 1 cup = 2 cupped hands or two handfuls. (As a moviegoer, I find this one especially useful when faced with the giant tubs of popcorn offered.)
For cooked pasta, 1/2 cup = a rounded handful.
For meat or cheese, 2 ounces = 2 fingers (length of two fingers).
1 ounce = 1 finger.
For butter or oil, 1/2 teaspoon = a fingertip.

As you know, I consider portion size to be a key concept in getting a handle on your weight management. Hopefully, one or more of these examples will resonate with you.

Tony

Leave a comment

Filed under healthy eating, men's health, portion size

Trim your Portion Size to Trim your Weight

My copy of Lisa R. Young’s book, The Portion Teller just arrived. In the early reading I am not surprised that she has received the adulation that covers her resume. I recounted some of these in The Portion Teller on May 20.
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On page 12 of the book she makes the profound point that “people eat in units.” A cookie, sandwich, order of fries, no matter the unit most people will eat the entire unit regardless of the size.

“Think about it,” she writes. “How often do you take just a few bites of an ice cream cone, a burger, or a hot dog a put the rest aside?…Or, how about a soda – do you regularly cap a half-drunk bottle and keep it for another day?”

She makes a similar point on second helpings. Most folks would never order a second helping of something, but have no problem buying a medium of anything. And, a medium is usually twice the size of a single small serving.

Who doesn’t remember being told as a child, “Eat everything on your plate. There are people starving in … (name your country here).” “Finish your dinner. It’s a sin to waste food!”

Sadly, these days, it has become a mortal sin to waist food as so many people are doing with 60% of us overweight and 30% obese.portel

Pay attention to your serving sizes – your portions. They are critical to gaining control of your weight.

You can purchase a copy of Lisa’s book The Portion Teller on Amazon at the link in the first paragraph.

Tony

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Filed under healthy eating, portion size, serving size