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The Portion Distortion Guide

A List of Serving Sizes


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  • I agree with Ladyto7 - using hockey pucks and baseballs as a comporable visual for liquid measurement is a challenge.
  • LADYT07
    I would like to see more realistic portion comparison type foods. The comparisons of cheese to a pair dice, milk to a baseball or juice to a hockey puck is not realistic to me.
  • As I read this article.. I'm thinking I already to do this. By then again... not always. I will commit to measuring my foods, especially mayonaisse. Like the article said it's less than you think :). I am committed to my weight loss and new healthy lifestyle.
  • For me the problem with portion control is that I am afraid I will be hungry. The penny has finally dropped that the problem is not portion control but the fear of being hungry. How do you cope with that?
  • My sister - a doctor - told. me once that she has many patients who would suffer malnutrition if they ate little enough to lose weight. She says exercise reduces appetite.... But you may just have to bite the bullet here.... I am doing - and it gets easier. Years of overeating stretches the stomach so that we feel hungry when we shouldn't.
  • How are these portions sizes supposed to help when they're TINY? It was pointed out to me that my dinner was too big according to this chart, but I'm not an over-eater and half of my dinner would have left me STARVING. I'm at a loss as how to not be hungry yet lose weight. And veggies are not the answer, I eat as many as I can stand. This just annoys me.
    Decieving ourselves about overeating by using healthy foods! Yep you hit the nail on the head with this article. Thankfully your test showed me as one of these types, and you sent me the link based on that info. I love how you customize the care for your members! Thanks Spark People for alllll you do. I am printing the portion references for my desk, fridge, purse, and cupboard. Can't be reminded too much for this type of challenge to correct.
  • So glad a spark member showed me this article. I was searching and searching on the site and could not find any info. It is now a favorite!
  • I pointed out to my boyfriend yesterday at lunch that his Arizona Iced Tea was 2 servings. He never noticed before. I think serving sizes are the main reason I wasn't losing weight at first. The hardest part for me right now is being careful of cooking oil. I primarily use olive oil, but never measured it before. The Sparkpeople nutrition tracker helped me discover how much extra oil (and fat) I had in my diet. Great article!!
    This is so helpful - even though I "think" I know portion control sizes - it helps to have a visual reminder like this.
  • I feel like I'm pretty well-educated on nutrition information and I found this article tremendously helpful for visualizing portion sizes on the go. Thank you!
  • Wow! I can see how easy is to mistake a portion...I need to be more careful!
    This article was really helpful. I will refer to it often.
  • This article is fabulous! It's always a good reminder to know what our true portion sizes should be. I think we've gotten out of control, our society, with portions. It's easy to think that we can eat a lot more than we should when we are bombarded by advertising and restaurant portions. It can get a little overwhelming. This is really a great article to bring us all down to earth again and really realize what we are putting in our mouth!
  • As a life time member of WW, I've always battled portion control...there have been long periods of vigilence, then not at all. My portions always grew eventually when I quit measuring my food. I've learned that "eyeballing" does not work for me. This is the area where I rationalize and deceive myself. It is so helpful to have my small measuring spoons and cups always clean and ready along with the daily serving chart.

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