Member Comments for the Article:

The Portion Distortion Guide

A List of Serving Sizes

332 Comments



  • My question is how do you measure a mixed dish? Example : Chicken Chili (what I am fixing for dinner tonight) How do I know how much of this would be considered a serving since it will contain chicken, northern beans and salsa.

    Any advise ? - 11/27/2009 5:06:18 PM
  • I find this confusing too. So when I make rice, oatmeal or pasta I'm only surpose to eat half of it. That is the size of a billard ball. Because once these foods are cooked they double in size. And bread slices are much larger than a index card, my bread is 50 calories per slice I would have to cut it in half to make it the size of a index card. - 11/23/2009 6:05:11 PM
  • ELENAPK
    this was the exact thing i was looking for! - 11/18/2009 1:05:58 AM
  • I just reread this article..as I did not lose this month..my first. and I did not lose inches..either...i think this is the problem. Even with exercise..and i have been tracking faithfully all..
    Mayve..I have not been really really paying attention to portions as i thought and also..you only get 2-3 portions of protein...i have not been eating much carbo...
    this is a challenge... - 10/2/2009 2:56:59 PM
  • FITVALGAL
    Great refence guide -- I'm printing it to put on my fridge with the SparkPeople magnet I just ordered! - 10/2/2009 10:20:21 AM
  • I think the key is to realize that you can have more than one serving of something, you just need to track the correct amount. I am going to post this on my fridge!
    I only wish that the nutrition tracker would take the amount that I have measured and tell me how many servings that is!! Wouldn't that be nice?!! - 9/23/2009 1:26:39 AM
  • I am confused and would like some one to help me on this..better to comment my page bc ill forget to look at the message board... I dont get those portion sizes... Its looks like portions that starved people eat... i cant eat that little... i have a toasted wheat bread and egg for breakfast with either 2% cup of milk or cup of unsweetened tea....snack either a bannana or grapes or an apple....lunch is a little salad w some chicken and vinagrette and water...snack is again a fruit...then dinner is chicken and 2 vegis...snack of a either yogourt or cottage cheese. Im STILL in my range of calories if not LOWER sooooo i dont get it..eating those portions are going to put be below my needed caloried intake bc i already struggle as it is. I mean if im in my perfect range needed of cals,carbs,protiens,and fats arent i doing good? This confuses me.... I ve told im doing great and dont change what im doing - 9/10/2009 11:06:46 AM
  • I keep a digital kitchen scale near where I am preparing food. First I weigh the plate and zero the scale, so then when I add food it tells me precisely how much I am getting. I am losing weight this way, which has not happened for 20 years, so I am very happy and willing to fuss around with portion control, which has got to be the key to making this happen. And furthermore, I'm not hungry. - 9/7/2009 2:14:01 AM
  • I have this article permanantly saved in my favorites and I refer to it often. Thank you! - 8/25/2009 12:20:39 PM
  • I too had such trouble figuring out portion sizes. That has been my past eating's biggest downfall. I was always a part of the clean plate club. But now I am so much more aware of how much I put on my plate. Thanks Sparkpeople! - 8/22/2009 3:02:54 AM
  • 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. =\ - 8/11/2009 5:18:49 AM
  • This is a helpful tool I will pass on to my friends! - 8/1/2009 8:53:35 PM
  • Thank You! Thank You! Thank You! I had such a hard time judging my meat portions. This was a life saver!!! - 8/1/2009 3:07:44 AM
  • This is invaluable! A good reminder. - 7/20/2009 12:20:08 AM
  • 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. - 7/14/2009 4:39:34 PM

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