How to Measure Portion Sizes

January 16, 2014 – So many people struggle with losing or maintaining weight. Oftentimes, though, the culprit isn’t necessarily what you are eating, but how much.  When dining out, restaurants often serve larger portion sizes than are recommended by the USDA. At home, many of us don’t realize the importance of reading food labels or know how to measure out the right amount of a recipe.

It may take some practice to become a better judge of serving sizes and portions, but the more you practice, the more control you have over how much food you eat, which is the key to weight control.  Below are some tips and tricks to help get you started:

Follow MyPlate guidelines. According to the USDA’s MyPlate, 1/4 of your plate should be dedicated to lean protein, 1/4 to carbohydrates, and1/2 fruits or vegetables. Think 3-6 ounces of lean chicken breast (about the size of a deck of cards), 1/2 cup cooked brown rice (about the size of a tennis ball), and 1 cup salad greens or steamed broccoli (about the size of a baseball).

Add more vegetables to a meal.  Start with a broth-based vegetable soup or a salad with light dressing. Serve your entrée with double vegetables, rather than double pasta or rice. The vegetables will make you feel full with fewer calories – the natural way to find your stopping place.

What’s your trick to measuring food portions? Tell us in the comments!

Mary DonkerslootMary Donkersloot is a nutritionist and has a private practice in Beverly Hills, CA, where she has helped individuals with their nutrition-related issues for more than 20 years. Mary is the author of three books, including Quick and Healthy Eating at Home and On the Go . Learn more about Mary at marydonkersloot.com.

Home | Previous Page

6 thoughts on “How to Measure Portion Sizes

  1. Andrea

    We’ve begun using what are called “sandwich” or “salad” plates for our dinner each evening. The plate looks full with less food on it and we honestly haven’t had a problem. Our dinner plates that came with our set are HUGE!

  2. P.W.

    I have gone on the paleo diet and that has helped with my weight issues a lot, ALDI sure provides a lot of options. I usually only eat a handful of nuts in a day, and about 80-90% of my diet is fruits and veggies.

  3. Linda DuClos

    Have been trying to find the size chart for the SUV & Car covers $14.99 advertised in November 9, 2016 ALDI INSIDE for Houston, Texas. It notes in ad “Visit aldi.us for size chart”. Convinced it does not exist! HELP, PLEASE ASAP

Leave a Reply

All comments are moderated. We reserve the right to not publish any user comment that is offensive, off-topic or inappropriate. We also ask that users treat others as they would like to be treated. Your email address will not be published. Required fields are marked *