Portion control and weight loss

One of the key ways to lose weight and maintain a healthy weight is through portion control. However many people underestimate how many calories they consume each day.

What is a serving size?

Use the list below to gain a perspective on how much food a recommended serving size really is; it may be much smaller than you realise.

Generally, 1 serving equals:

• 1 slice of whole grain bread
• 4-5 ounces of cooked rice or pasta
• 4-5 ounces of mashed potatoes
• 3-4 small crackers
• 1 small pancake or waffle
• 2 medium-sized biscuits
• 4-5 ounces cooked vegetables
• 4 leaves lettuce
• 1 small baked potato
• 4 fluid ounces of vegetable juice
• 1 medium apple
• 1/2 grapefruit or mango
• 4 ounces of berries
• 4 fluid ounces of yoghurt or milk
• 1-1/2 ounces of cheddar cheese
• 1 small chicken breast
• 1 medium pork chop
• 1/4 pound hamburger

A good guideline to help you understand portion sizes is to translate the abstract information represented by the serving size into something visual that's easily remembered. So instead of trying to memorise lists of grams, or tablespoons, simply compare the serving sizes of particular foods to familiar physical objects. For example, a single serving of:

• Vegetables or fruit is about the size of your fist.
• Pasta is about the size of one scoop of ice cream.
• Meat, fish, or poultry is the size of a pack of cards or the size of your palm (minus the fingers).
• Snacks such as crisps is about a cupped handful.
• Apple is the size of a cricket ball.
• Potato is the size of a computer mouse.
• Pancake is the size of a compact disc.
• Steamed rice is the size of a cupcake wrapper.
• Cheese is the size of a pair of dice or the size of your whole thumb (from the tip to the base).

The best way to determine the amount of food in a given serving is to look at the ” nutrition information” label and measure it out. Although this may not be practical or that much fun, if you are able to take the time, you will soon be able to look at the amount of food and know whether there is too much or too little.

For example, filling a measuring jug with the proper sized portion of vegetables, rice, etc. and then emptying it onto a plate will help you learn what these serving sizes look like. Take note of how much of the plate is covered; this will help you in the future, even if you only do it once. Simply by having and implementing this knowledge, you will have taken an important step in managing your weight.

Other ways of developing and maintaining proper portion control include: