Member Comments for the Article:

The Portion Distortion Guide

A List of Serving Sizes


  • I do question the dry cereal amounts because dry cereal varies greatly. Puffed wheat is all blown up and light and puffy. Flakes are more dense. And Grape Nuts are very compact and dense. A small portion of Grape Nuts equals a large portion of puffed wheat. I weigh the cereal to get the one ounce. - 1/9/2016 7:20:53 AM
  • Great info, and easy to see! Thank you - 12/23/2015 9:59:30 PM
    How many grams of rice, potato and other whole grains is recommended to eat on a meal? So how many grams is one serving size? I don't know how many one cup is and I mean the dry version of rice and other foods - 11/22/2015 3:16:11 AM
  • Thank you for the info! - 11/21/2015 10:44:06 PM
  • In my case, it's more wishful thinking than portion distortion; however, I did not know that 1/2 C cooked oatmeal is the correct portion--that seems way to little. 8-) - 10/3/2015 9:16:31 PM
  • i think the reason that there is variation in the sizes and weights of cheese may be in part due to the moisture content the cheese. - 8/9/2015 11:04:30 PM
  • What a helpful article. I have seen lots of ways to measure food and ways to look at a portion. This article gave me images that I can actually imagine and will use. And guess what? I have been thinking portions are ALL bigger than these, for years! Gee, no wonder I am struggling. My tracking is very careful but my estimations have been far too optimistic. Time to get the WW scale out of the drawer and start being vigilant.

    At least I am consistently tracking and that is a huge victory. Now to DO IT RIGHT.

    (I would put a lol here but it is just not funny to make this kind of mistake for a long time, sigh...)

    - 8/9/2015 8:02:38 AM
  • Cheese is my Achilles heel! Need help: Does anyone know what the dimensions are for a "slice" of cheese? And, can you weigh the ounce of cheese? because I've found one ounce of brie to be bigger than a pair of dice when weighed on a postage scale. I also have some mozzarella balls in a single serve says its an ounce and they are the size of a die but there are 3 of them. Ah cheese, why must you be delicious and confusing! :) - 8/8/2015 10:52:20 AM
    Thanks for sharing this, Nicole. Getting the right proportion gives one a right balance of food intake. This is great. I want to share this one. Ciao. - 7/30/2015 8:05:15 AM
  • is there a printer-friendly version of this? maybe if i put it on the fridge, the chef will follow it! lol. - 6/12/2015 11:34:41 AM
  • It seems like eating 8-11 serving of grains, all that fruit, etc would have me eating a LOT more calories than I need to lose weight or even maintain. How do you eat all that and stay at 1300 cals? I track what I eat and weighing with a scale is really important. My brain always tries to fool me into what 1 oz looks like. - 1/30/2015 10:19:47 AM
    Yikes. This is helpful as I tend to go by what's on the box or can. The good news is that somehow, thanks to this site, after years of having NO success, I've lost five pounds just by counting calories and using the tracker. - 1/26/2015 9:50:31 AM
  • love the comment about a baseball sized glass of milk! - 1/23/2015 4:11:25 PM
  • Getting a food scale was a real eye opener for me. My "portions" were often almost double what was stated on the label. I also started using the "juice glasses" from my childhood. They hold only 4 ounces. - 1/23/2015 6:09:28 AM
    Portion control, portion control, everything in moderation, I have been using smaller plates too, - 1/23/2015 5:58:22 AM

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