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The Portion Distortion Guide

A List of Serving Sizes


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  • I am not a visual person and to me a billiard ball can be as big as a softball ball... What about grams and kilos... also, I usually measure my pasta before I cook it and not after, so having in the nutrition tracker the values before cooking would be helpful! - 12/23/2009 11:49:52 AM
  • When I copy an article, I select the text with the cursor, right click on the mouse to copy it, then past it into a Word document. That leaves the charts as is and they print out fine. I use Word 2003--Word 2007 might work differently. - 12/22/2009 2:46:24 AM
  • Great article BUT I wish they had put the chart into a printable format. I wanted a printed copy and so I copied and pasted it into a page where I could print it. RATS! The format didn't work at all and it wasn't in the form of a chart. Too hard to make sense of it so I had to give up. That's my only criticism.......otherwise, great article. Thanks. - 12/3/2009 7:50:21 AM
  • I think what really matters is knowing how you want to "spend" your calories that day and planning out meals. I know that I would not be satisfied with 1/2 a cup of pasta so I plan to have a full cup, and I am satisfied with that full cup. That might mean chopping out my fat free popcorn later, but it is a worthy switch to me. I have been losing weight just by following the serving size on the box and sticking to the calorie range given to me by sparkpeople. - 12/1/2009 12:15:37 PM
  • This is an awesome guide, thank you! I can use the serving sizes even in home-made recipes (soups, casseroles, etc.) and just divide them out equally to get the "per serving" info I need. Thanks again! - 11/29/2009 8:21:37 AM
  • 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
    this was the exact thing i was looking for! - 11/18/2009 1:05:58 AM
  • I just reread this I did not lose this 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 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
    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

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