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The Portion Distortion Guide

A List of Serving Sizes


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  • Portion control has been a great tool that i've really incorporated into my diet and nutrition. I find I am satisfied with a variety of smaller portions of food in my meals and I've lost pounds as a result. I am always happy at my weekly weigh in. - 10/27/2016 10:17:17 PM
  • The food scale, measuring cups and spoons are tools that help keep me honest and accurate with my portions. While I understand these visual cues are meant to be helpful, I just can't seem to be able to visualize them and often consider actually buying a deck of cards or hockey puck to keep in my purse :) - 9/6/2016 1:54:42 PM
  • It's the cheese that got me. A pair for f dice is one serving! Definitely overeating on that. - 7/27/2016 6:55:46 PM
  • LAUREL903
    Having to eat sans gluten and grains, as well as dairy and legumes for my continued good health, I think in terms of starchy and non-starchy carbs with protein and fats for my "food groups". My starches are mostly root vegetables, like potatoes, but also include the banana family and others, my non-starches are fruits like mango and tomato and vegetables like broccoli and onion and my proteins and fats include eggs, oils, fungi, meats, nuts and some seeds (I do not eat pseudograins, like quinoa, for example).
    I weigh/measure out almost everything. - 6/14/2016 12:27:15 PM
  • At the very beginning I had all the measuring tools. Cups, spoons, ruler and most important Kitchen Scales. But weighing is not enough you have to know how many calories, carbs, fats and protein. That and the Nutrition Calorie Calculator, that was my favorite tool. Pat in Maine. THANKS SPARK - 6/8/2016 5:52:03 PM
  • so is today's 1 slice of 7 grain bread.... really 2 servings... or does the calorie information contained on the load of bread give the numbers per slice.... or per serving and if the serving is 1 slice equals two servings... then 1 slice of 7 grain bread is 200 calories, thus a sandwinch has 400 calories of bread? - 6/4/2016 11:22:35 AM
  • Very helpful info....referring again to this morning even. However, I tend not to agree with recommended servings. Especially on 6-11 servings of grains. I know we need fiber, but that's a lot of dense carbs and I eat lots of veggies instead. I agree with another member that veggies and grains should be switched. in addition, could also up the meat/bean intake to ensure we get enough protein and vitamins. I've read we should at least get in 25 grams of protein per meal or around 80 grams a day. Give or take, based on male/female and body mass. Anywhoo...just my humble opinions. Thanks again SP for the great tips. - 4/27/2016 12:23:15 PM
  • I've noticed several recipes that call for 1 oz. of pasta. Is that 1/2 cup or less? - 4/17/2016 7:15:53 PM
  • This article was just what I needed to learn for today. Portion control has always been a problem. I get hungry and then want to eat until I am full. I do better when I eat less but I cannot seem to know by instinct what is enough! I printed out the article and plan to cut out the charts and post to refrigerator since I seem to have a relationship with my refrigerator on a daily basis (lol). Thank you Coach Nicole for all your help in Portion Control. Will study and use. - 3/22/2016 8:38:50 AM
  • I like the sizing examples, but I find the scale works best for me. However, I DO try to remember those sizing examples when I eat out! - 3/14/2016 10:14:11 AM
  • So how many servings in a cantaloupe? - 3/13/2016 3:34:27 AM
  • I struggle with portions and love SPs real life examples. A baseball is a better visual then a weight on a scale for me. - 3/10/2016 7:56:13 AM
    I am doing much better now I am using a scale - 3/2/2016 7:52:43 PM
  • I use measuring devices all the time including a scale or I would definitely under estimate the oz and TB or tsp of what I am using. - 2/16/2016 9:53:43 PM
  • Great information! I definitely have portion distortion. A deck of cards for meat?(yikkes) I will be much more mindful on my portion size, I wonder if a food scale would help? Have a great da,y Sparkers! - 2/1/2016 9:09:49 AM

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