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The Portion Distortion Guide

A List of Serving Sizes


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  • I think the grains and freggies should be switched- or actually even less grains an dunlimited veggies- meaning I don't need to cut back on vegetables!
  • I don't understand why there more servings of grain than fruits and veggies?
  • It's way easier for me to just measure than try to visually gauge... espeically since things like beans, veggies, and dry cereal are rarely in a "ball" shape (recommended portion size for these in this list are "billiard balls" and "baseballs.") Trying to guess the volume of these things flat puts more guesswork into the equation. I'll stick with my scale and measuring cups
  • Pasta is always a problem for me as the kind we use gives calories per portion of the box (1/8 I think) or number of grams. I think that is a dry measure but it is going to weigh more when cooked but I don't know how much more! If pasta is my main meal (eg spaghetti and sauce) which it usually is, (as opposed to a side dish) then 1/2 cup cooked is not going to keep me full very long even when is is whole wheat or multigrain.
  • I found it easier to gradually reduce my portions so I was eating less but still satisfied and I continue to loose weight but slower,
  • Always appreciate a refresher review of the visualizations for what portion quantities would look like. The 'hockey puck' for juice portions sent my imagination soaring. What kind of container would equalize a hockey puck?
  • This article tells me that I have been tracking servings - not portions. I definitely need to be putting smaller portions on my plate and in my bowl. This might be the answer to why I am not losing any weight even though I am tracking my food and logging in my exercises.....of course my love of a glass or two of wine might keeping me off track too:-)
  • I used to read the nutrition labels all the time. This review made my eyebrows raise up! Somehow a serving of butter has become 1 tablespoon instead of 1 teaspoon for me. A serving of my favorite ham and bean soup has become 3 times what an actual serving of beans should be. Thanks so much for the reminders.
  • 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.
  • Great info, and easy to see! Thank you
    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
  • Thank you for the info!
  • 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-)
  • 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.
  • 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...)

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