Member Comments for the Article:

The Portion Distortion Guide

A List of Serving Sizes


8/11/2009 5:18:49 AM

PJBF1979's SparkPage
This all looks good except...
Juice 1 serving = 6 oz 100% fruit or vegetable juice That's about the size of a: Hockey puck

HOW do you compare a liquid to a hockey puck? I'm confused. =\
8/1/2009 8:53:35 PM

CHERYL2275's SparkPage
This is a helpful tool I will pass on to my friends!
8/1/2009 3:07:44 AM

KAYLADIVA777's SparkPage
Thank You! Thank You! Thank You! I had such a hard time judging my meat portions. This was a life saver!!!
7/20/2009 12:20:08 AM

MOXIE64's SparkPage
This is invaluable! A good reminder.
7/14/2009 4:39:34 PM

PERKYSUE1's SparkPage
The portion guide here at Sparkpeople has been instrumental in giving me a concrete tool to use to lose weight. I highly recommend printing it out and taping it to the refridgerator.
7/12/2009 6:05:50 PM

a billard ball is a ball used to play pool.
7/12/2009 5:57:15 PM

MOONSHADOW145's SparkPage
billiard ball? what is that?
7/12/2009 11:21:57 AM

KMBRLY4's SparkPage
My easiest way to portion control is use the HAND method these each make ONE serving size Put our hand out in front of you and follow this rule:
Meat/chicken/fish is the size of your palm minus the fingers
Bread is the size of just your four fingers put together
Now cup your hand and that is the size for veggies
Make a fist and that is the size for fruit
Fats/nuts size of your thumb
Juice take your hand and pretend to curve around a glass, when your middle finger hits your thumb that is the sixe of a glass you would drink from about 6 oz.
I use this method when I am out anywhere, if at home I use one of those children's 3 section divided plates, use the large section for veggies, one small for fruit or dessert and one small for meat and if drink juice use a childrens tumbler. If using the hand method, it fits everyone because your hand is fit for YOU and your portions will be perfect everytime.
7/12/2009 8:29:39 AM

Trying to imagine having a billiard ball sized portion of cereal
( and not feeling starved minutes later).
7/12/2009 7:05:18 AM

KOALA_BEAR's SparkPage
I think that portion control is very important to losing weight although I have seen better examples. Weight Watchers has a booklet that relates things to the size of a light bulb or CD for instance. How many people really know what size a hockey puck is? From seeing a game on TV or even live - not too useful. And old fashioned oatmeal - the steel cut type that you cook for a long time, is 1/3 cup dry - not 1/2. Leafy salad greens would equal 1 cup for a small side portion, 2 cups of greens only is about 15 calories; including other salad veggies would be about 35 calories. Starchy vegetables like corn or pinto beans should be measured more like 1/2 cup because starch converts to sugar in the body. I always check the package to see what it states and adjust for that. Some cereals may be 1/2 to 3/4 C and others 1 full cup. You need to know if you are the type of person who likes to have volume and choose foods accordingly. If you are eating 1500 calories per day, then a serving based on a 2,000 calorie day for you would be three fourths of that amount. So high fat foods like cheese or red meat - you won't get much. That's why white meat chicken and fish are so popular - you get to eat more of them for the same calories. Same with having a vegetarian meal now and again. Splitting meals from restaurants can be tricky because even if you eat only half, likely if you eat out often you will go over the calories for the day because the serving contains 3, 4, or 5+ portions depending on the place and if it's an appetizer, lunch or dinner entree. Most chains have very high fat appetizers that are not very healthy; an exception would be a shrimp cocktail - not the same as breaded and deep fried shrimp. Common sense and information. If in doubt, size down to lose weight.
6/20/2009 11:51:20 AM

ALIE719's SparkPage
Also, according to the NHS, a serving of salad is 80 g, which is a lot more than a cup. If you think about the bagged salads you get in the grocery store, those are usually 130 g, which is less than two of your five a day!
6/20/2009 11:47:53 AM

ALIE719's SparkPage
For those wishing for weights, there's a good page as part of the NHS's 5 A DAY campaign. Don't forget, potatoes don't count!
6/12/2009 8:30:48 PM

I commented about this on the related quiz too, but re: a serving of fruit juice, I'm pretty sure that hockey pucks do weigh 6 oz., but fruit juices are normally measured in fluid ounces, which are a measure of volume. So I am confused -- are they saying that a serving of juice is the volume of a hockey puck (~7 cubic inches = ~1/2 cup) or are they saying that a serving of juice is the weight of a hockey puck? Or do they mean 6 fluid ounces, which is 3/4 cup?
6/6/2009 2:44:31 PM

CRYTIN's SparkPage
Well I live in apart of the world that uses the metric system and the use of just ounce’s means I have to think and change it all in to grams. I also would like to see a wait for fruits and veggies well every thing really, other then liquids. I use grams for every thing the “about the size of” is really nice to have if going out but the cup measurements for bean and fruits isn’t accurate enough for me and the tbsp for nuts and seeds is really strange what if there in really small peaces compared to whole then the smaller peaces are actually more right?
6/1/2009 11:05:56 AM

Regarding Serving Size Quiz/info: 1 serving (officially) of oatmeal, made from whole rolled oats, is 1/2 cup DRY, or 1 cup COOKED . . . . not 1/2 cup cooked.

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