How To Control Food Portions For Weight Loss?


How To Control Food Portions For Weight Loss?


To get best weight loss benefits, there is one million dollar question to be answered and that is:

How To Control Food Portions For Weight Loss?

This is something very tricky that I am going to elaborate discuss today and is no less than a grand battle that we weight watchers fight on a daily basis. 


portion control plate

This picture can give you a general idea what I am talking about. 🙂

When you are trying to lose weight, the amount of food you eat, as well as the type, can make a huge difference to the amount of calories you are consuming.  Even if you are choosing healthy, low fat foods, if you eat large portions and more calories than you are burning off, you will not lose weight.

But who doesn’t want a bigger portion to be served at parties and restaurants? To attract customers restaurants are increasing portion sizes of every food item. In the bargain we the consumers are making alternate industries like health and fitness etc mint money and flourish at our cost. Is it justified? Here is an example of the increased portions served of junk food by the food chains to woe the customers. These business houses are making money and what are we getting ! So called  ‘Joy’ of ill health and lifestyle diseases.

pizza portion

Experts suggest various ways to keep an eye on your servings on plate.

  • Use small plates
  • Buy smaller packets
  • Measure serves sizes
  • Wait before going back for seconds
  • Fill up plates with low calorie foods

What Is a Serving Size?

While we talk of serving size we need to understand what standard one serving equals to. 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 realize. 😛

Here is what According to the USDA, and American Cancer Society, one serving size equals and looks like:

  • One slice of whole-grain bread  looks like a cassette.
  • 1/2 cup of cooked rice or pasta looks like hockey puck.
  • One small baked potato looks like a computer mouse.
  • One medium apple and a medium capsicum looks like a baseball.
  • 1 1/2 ounces of cheddar cheese.
  • Two teaspoons of regular mayonnaise are about the same size as two dice.
  • A medium orange, which is also the size of a tennis ball.
  • Half a cup of cooked carrots is about the same as half a baseball.
  • Two cups of spinach — think of two baseballs.
  • Meat, fish, or poultry is the size of a deck of cards or the size of your palm (minus the fingers). 😛
  • Snacks such as pakoras and chips is about the size of a cupped handful.

portion control_common_objects

  • Potato is the size of a computer mouse.
  • Pancake/ Utthapa / Chilla is the size of a compact disc CD.
  • One portion of steamed rice is the size of a cupcake wrapper. (Bad news for rice lovers) 😛
  • 1 oz. meat: size of a matchbox.
  • 3 oz. meat: size of a deck of cards or bar of soap — the recommended portion for a meal.
  • 8 oz. meat: size of a thin paperback book.
  • 3 oz. fish: size of a cheque book.
  • 1 oz. cheese: size of 4 dice.
  • 2 tbs. peanut butter: a ping pong ball.
  • One serving of beans (Rajma, Lobhia, chana etc) size of  electricity bulb.

So these are the ideal serving sizes of commonly used food items in our Indian households.

But here I would like to present another detail for the relief of all those who are wondering right now if one serving of all the above mentioned food items are enough to fill their ‘Oh! So Hungry Tummy…’ ;P

serving size numbers

Do you think you are consuming more than the stipulated serving sizes and numbers ? Check out before you eat…. for the sake of your health, your life.. because its your life and you only live once.

Live Life , Love Life.

Do you think this information about how to control food portions, is advantageous in your daily life?

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