We haven’t really identified what a serving size consists of. The important thing has been to get you eating the right kind of foods, first, and then tackling the issue of portions.
Although you don’t need to weigh or measure everything, it is important to become familiar with some of the basic food measurements in your diet.
Don’t become preoccupied with portions, because, then you are thinking too much about food. Just keep the following information about serving sizes in mind.
• A serving of protein should be about the size of a deck of playing cards
• Vegetable and fruits should be about the size of a tennis ball
• A slice of cheese is about the size of a 3 1/2 inch computer disk
• A chunk of cheese is about as thick as 2 dominoes
• One slice of bread or one half of a bagel or one roll counts as a bread serving
• Rice and pasta should be about the size of a tennis ball
• Cottage cheese and yogurt-also about the size of a tennis ball
Note: If you want to go a little more with the fruits and vegetables, feel free.
Using the measurements at home won’t be a problem. Going out to dinner however can be a big problem. We live in the land of super-sized portions, and you must learn to take half of it home with you, leave it or split it.
“The steadily growing size of the food portions served at restaurants and at home is one of the causes of obesity in this country,” according to a new survey by the American Institute for Cancer Research
Restaurants are distorting what the average American believes is a suitable amount to eat. Larger servings offered in restaurants and vending machines and, especially fast food, lead people to eat more all the time.
Researchers in the January 22/29 issue of the Journal of the American Medical Association analyzed data from national surveys conducted between 1977 and 1998 and including more than 63,000 people aged two years and older. Portion sizes increased for nearly all foods at home and in restaurants.
The serving size of an average soft drink, for instance, increased from 13 ounces and 144 calories to nearly 20 fluid ounces and 193 calories.
The average cheeseburger grew from 5.8 ounces to 7.3 ounces, swelling from 397 to 533 calories.
And salty snacks grew from 1 ounce to 1.6 ounces, climbing from 132 calories to 225 calories.
The largest portion sizes were found in fast food restaurants between 1994 and 1998.
Since an additional 100 calories a day can translate into 10 extra pounds a year, the study underscores the need to control portion size as a way to control weight.
Since it is doubtful that restaurants are going to resolve this anytime soon, it is up to each individual to be very aware of this perversion of portions, and deal with it.
80If you know you can’t stop eating while it is on the plate, ask for a doggy bag before you start eating. This way you can clean your plate, if that is what you feel obliged to do.
You can also split the portion with someone who is also concerned about his or her weight. My favorite strategy is to order a salad and an appetizer, and that usually is about the right amount.
So, if possible, stay away from processed and fast foods and prepare fresh healthy meals yourself.
We all use the excuse of no time to eat at fast food places, but you have to be committed to your health and your diet, if you truly want to look and feel better.
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