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EXOTEC Posts: 3,220
8/28/13 10:28 A

I do the same as RUSSELL - I buy the big (cheaper!) family packs of meats and portion them out. This helps me a lot in the kitchen, too. I don't have to cook the whole package - just what I'm preparing to use.

There are lots of sites with descriptive pictures on the 'net if you Google™ for them. Some have great visuals. I'll see what I can find... if I do, I'll come back and amend this with some links.

UPDATE: links...
Nice visuals for food types, with printable wallet- and ‘fridge-cards
www.webmd.com/diet/healthtool-portion-size
-plate


another nice pocket guide
www.google.com/imgres?imgurl=www.livebette
ramerica.com/food-recipes/healthy-eati
ng/articles/~/media/Files/portion-size
-pocket-guide/portion-size-pocket-guid
e-lba.ashx&imgrefurl=www.livebetterame
rica.com/food-recipes/healthy-eating/a
rticles/portion-size-pocket-guide&h=83
9&w=639&sz=130&tbnid=kPFKbRcubgeitM:&t
bnh=87&tbnw=66&prev=/search%3Fq%3Dport
ion%2Bsizes%26tbm%3Disch%26tbo%3Du&zoo
m=1&q=portion+sizes&usg=__nszBfgmKgPfh
Dz5o7bLY8uNju2Y=&docid=hg1HHbcDJ9lQyM&
sa=X&ei=IwkeUp-xOsSI2wXTzoHgDQ&sqi=2&ved=0CEEQ9QEwBg&dur=2962


textual description from MedLine
www.nlm.nih.gov/medlineplus/ency/patientin
structions/000337.htm


portion size pitfalls from the CDC
www.cdc.gov/healthyweight/healthy_eating/p
ortion_size.html


portion sizes (using womens’ hands!)
www.google.com/imgres?imgurl=www.p-h.com/i
mages/P/608_dthmb.gif&imgrefurl=www.p-
h.com/product.php?productid%3D17510%26
cat%3D79%26page%3D1&h=220&w=220&sz=17&
tbnid=FNlB8m9NuC-DSM:&tbnh=90&tbnw=90&
prev=/search%3Fq%3Dportion%2Bsize%2Bgu
ide%26tbm%3Disch%26tbo%3Du&zoom=1&q=po
rtion+size+guide&usg=__zjAslZ1NtW4MGB1
i2Wp2McIZa24=&docid=aF1pixx6BroaFM&sa=
X&ei=hQseUuKSGPGK2QWbh4DwCg&ved=0CDcQ9
QEwBA&dur=163#imgdii=FNlB8m9NuC-DSM%3A
%3B40o2ZA0v0DAJMM%3BFNlB8m9NuC-DSM%3A


from Prevention™ mag…
www.prevention.com/weight-loss/weight-loss
-tips/simple-portion-size-chart


slideshow (photos) from Womens’ Health
www.womenshealthmag.com/weight-loss/portio
n-size-guide


textual guide from the Dr Oz website
www.doctoroz.com/videos/are-you-overeating
-guide-serving-sizes


Hope some of these help!

Edited by: EXOTEC at: 8/28/2013 (12:07)
RUSSELL_40 Posts: 16,826
8/28/13 9:21 A

I eat b/s chicken thighs a LOT, and they are 3-4 ozs each. Not a lot of meat, which is why we tend to underestimate meat consumption.

When I was seeing a dietitian, she told me about the rule of a serving was " the size of your fist ". So I showed her my fist, and she said.. " Well, maybe MY fist "..lol.

I buy packages of meat, and divide them when I get home. They have the weight listed on them. So if the package is 1.44 lbs, and there are 6 chicken thighs, I know each is roughly 4 ozs.( 3.84 ). If I buy a package of ground beef that is 1.14 lbs, I can split it into six 3 oz portions, and freeze them. This saves me from having to weigh portions, and is still pretty close.

DIETITIANBECKY Posts: 26,624
8/27/13 8:48 P

As the chart states, 3 ounces of cooked meat is the size of a deck of playing cards.
Another good visual for 3 ounces of meat is: the size of the palm of your hand and as thick as your little finger.

Becky
Your SP Registered Dietitian

DRAGONCHILDE SparkPoints: (57,027)
Fitness Minutes: (14,252)
Posts: 9,646
8/27/13 6:31 P

This should help you visualize it:

www.sparkpeople.com/resource/nutrition_art
icles.asp?id=177


A 3 oz serving of meat is about the size of a deck of cards.

THECLASSICKAT SparkPoints: (10,335)
Fitness Minutes: (10,059)
Posts: 273
8/27/13 6:04 P

Don't have a scale... can someone give me a few tips

Saw one that said 3 tbs was 3oz meat

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