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The Portion Distortion Guide

A List of Serving Sizes


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  • I find that using a scale is better for me that eyeballing it. Especially since I'm not sure what the actual size of a hockey puck, billiard ball or baseball really are. And even then it is really just a guesstimate so for me weighing my food is a better option.
  • Important skill.
  • Helpful information, yes I struggle with portion distortion.
  • Very informative article. I am guilty of not eating the right portions. Will have to keep on eye out in the future.
  • I have a good basic food scale. It makes all the difference in the world.
  • I don't know of any bakers who make bread in the size of an index card and I am fairly sure that they all weigh more than 1 ounce. I am not counting Weight Watchers bread or Hovis breads in my statement.Its odd I think we are ALL too sedentary- my maternal grandpa used to eat bread or buns at every meal and was skinny as a rail until he died at 97. He was also always active and didn't worry about what he ate,
  • Make it a priority to fill your eyes and mind with people, places and images that inspire you.
    GUILTY of estimating wrong
    My greatest issue is fat. I eat healthy fats mostly, however, nuts and some seeds present a problem. I really have difficulty with sticking with appropriate portions of nuts. I now buy the little bags and try to cut down on sunflower seeds or mixed nuts. I need to avoid the oily, salty kinds and try to stick with the raw ones. I almost always go over in fats even though the fats I eat are heart healthy and promote health in the body!
  • I weigh and measure everything.
    To help me with portion control, I purchased rectangular appetizer plates and donated my dinner plates. I then fill the plate first with vegetables, then protein. That leaves little room for the rice or potato.
    Always working on this.
  • Portion control is one of the harder parts of this journey for me and I hate the idea of having to weigh and measure my food. Just one more reason for me to put off eating. Although many things list portions that are my than I could even eat in a day for example....7 servings of a grain? Could not do that on my best day's.
    Dear all,just wrote about how you can half the calories of rice,sorry it was NOT canola oil it was
    COCONUT OIL and I just found a site from a programme of Dr Oz who tells you about it, I think this is an american show?.good luck ,sorry about that.

    cheers Stu.

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