Member Comments for the Article:

The Portion Distortion Guide

A List of Serving Sizes


  • just out of curiosity I logged in the foods outlined above, meats 3 oz chicken, 1/2 cup black beans, 1 oz almonds, 1 cup skim milk, 1 oz cheddar cheese/cabot, 2 oz mini wheat bread, 1 cup brown rice, one 3/4 cup dry, cooked 3 serving oatmeal, 1 cup raspberries, 1/4 cup dried golden plums, 1 small apple, 1 cup buttercup squash. 1 cup carrots. That is 3 servings meat, 6 servings of grain, 2 servings of dairy, 5 servings of veggies/fruit. Well the protein only comes to 64. you can add more servings of grains but they are not much in the way of protein and a lot of additional calories for the meager amount of protein in the vast majority of grains with the exception of soy. I never make my protein goal, and this outline doesn't really make the proper protein unless you are eating a really low calorie diet. I don't like the protein powder way, and can't see any other option unless you add more meat. - 11/14/2014 2:16:08 AM
  • I'm kind of intrigued with the thought of a base ball sized glass of milk. - 6/16/2014 12:23:40 AM
    Hi Sparkpeople family,

    I no longer have problems with portion control. I order a diabetic template from the DB, you use this template thats already measured you just put it in the middle of your plate. It tells you when to stop full or half full for vegetables, meat, fruit, or starch. It wasn't expensive. - 2/8/2014 6:39:17 PM
    Interesting measurements, good guide when we have to eat in restaurants or social events, actually is a little portion, my concern is that checking the ingredients from Spark recipes I can see any control of that, I can see how it comes with a lot oil, flour etc., if I am counting calories in one meal for instance it is over passing . Personally I have to subtract many ingredients of them lest tasty but worthy for me - 11/13/2013 12:03:17 PM
  • 2 dice size of cheese is a tease - 10/9/2013 5:52:19 PM
  • Good guidelines to help keep portions under control! - 10/9/2013 12:54:32 AM
  • Is this portions per each item listed, for one whole meal? - 8/31/2013 11:17:21 PM
  • I think the article is great, I agree with the "Hockey Puck" comment though (and I'm Canadian??) but once you have weighed etc. find your own reference, It's an excellent guideline. - 8/21/2013 9:40:37 AM
  • WIDGET65
    Definitely need visual guides such as these. - 8/10/2013 9:28:40 PM
  • Great article. I need this. It came in right at time for I am not getting the exercise that I need. My hip really getting me. - 7/9/2013 6:44:26 PM
  • This is exactly what I was looking for! Thank you! My only suggestion/question is that I don't know what a "hockey puck" worth of juice is supposed to mean. But it's okay, as I don't really tend to drink fruit juice much anyhow.

    - 6/28/2013 9:49:36 AM
    Does anyone know how I can get my profile image on my comments? If so e-mail me at Thank you - 5/3/2013 11:34:33 PM
    This is good because it will help me watch my portions. Thank you SPARKGUY - 5/3/2013 11:31:57 PM
  • i agree with the hand measurement i i scooped a hand full of almonds once and then counted used my scale and they were exactly one ounce - 5/3/2013 9:25:13 PM
    Well this was VERY helpful to me, and thanks - 4/28/2013 1:51:46 PM

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