Portion Control: When Size Does Matter

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What are examples of appropriate portion sizes?

Portion Control: When Size Does Matter

Portion control is an easy weight loss diet concept in theory but more difficult to put into practice. However, it is extremely essential for successful weight loss. Why is it so important? A better understanding of portion sizes allows you to more accurately estimate the calories in food. Overeating as little as 100 calories per day leads to a one pound weight gain over the course of a month. To learn portion sizes you'll need to weigh and measure everything you eat, at least initially. With practice you will become better at estimating portion sizes by visual inspection. Learning portion sizes is hard work but the potential payoff will have you on the road to successful weight loss. Here are some visual cues to help you determine how much you are eating.

  • Ping pong ball = 1 ounce of cheese (100 calories) or 2 tablespoons of peanut butter (180 calories)
  • Computer mouse = 1 medium potato (160 calories)
  • Deck of cards = 3 ounce of very lean meat (105 calories)
  • Baseball = 1 medium fruit (60 calories)
  • Tennis ball =1/2 cup of juice (60 calories)
  • Compact Disc (CD) = 1 waffle or pancake (80 calories)
  • 8 ounce glass = 1 serving of 1% milk (90 calories)
  • 6 inch plate = 1 tortilla (6 inches) (80 calories)



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