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Member Comments for the Article:
The Portion Distortion Guide
A List of Serving Sizes
12/28/2010 8:36:17 AM
I've been wondering how to measure my freggies (fruits & veggies) for a while now and a SparkFriend pointed me in the direction of this article. I've actually been eating more than my goal of 5 freggies a day! Wow!! This is a great reminder of how to keep things in check!
And all this time I thought I was eating an ounce of mixed nuts. I was really eating 4oz- A difference of 300+ calories. Wow!
11/25/2010 1:41:54 PM
I was shocked to see portion sizes-God no wonder I put on so much weight. I now am working my way towards smaller and more realistic portions.I never deny myself anything but I make sure it's portion controlled.
17 lbs gone and it has never felt like a diet..Great!!
Well, I'm saving the article, but the sport gear anology doesn't work for me either. I don't know or care what a hockey puck looks like, or the relative sizes of billiard, base & soft balls. Measuring cups, I can visualize. Maybe this translates better as a guy thing? :-) I think I'm still eating a whole pear, apple, carrot or whatever & calling it 2 servings, I guess.
This article was very helpful as I had no idea what made up a serving of fruits and vegetables. Thanks
11/3/2010 11:46:57 AM
This is great. I grew up amongst obsessive calorie counters during the starve yourself no pain no gain 80's. Because of my love of food and my desire not to kill myself over my weight I have rejected many diet and exercise plans. To me this makes the most sense. I have to have variety in my flavors, I have to be able to enjoy a cookie or piece of cake on occasion otherwise I go overboard binge and throw out any healthy habits I managed to pick up. This is an excellent way to going about it. Calorie counting is not at the forefront for me. I eat according to portions and serving sizes on nutrition labels (if they are sensible,otherwise I make the potion smaller or don't eat it.) Then I enter them into the nutrition tracker I haven't gone over on my calories yet. I'm still learning but I'm losing weight and feeling better. I think this is the way for me to go.
This is a really good article, I beleive knowing what a serving is make a person reach their goals. Thanks.
9/20/2010 3:03:26 PM
You know, I used to totally agree that having to measure forever would be depressing. But I've been doing it now for so long that I find myself doing it even on the days I don't track. It's really not too depressing, it just seems daunting while you're trying to get in the habit of doing it. Now, I truly want to know how much I'm eating, so I do it regardless.
Manxmag, I know that I got to this point by NOT obsessing over food, so to speak. I just ate whatever I wanted, without concerning myself with the portion sizes or whether the foods were really good for me. I think I need to be obsessive right now to get my mind around what I'm eating. So, this list could be good for that. BUT - for me, the measuring cups and spoons have to be a part of what I do. Sooner or later I might be able to "eyeball" the food, but right now, at this time, obsessing about what I eat has to be the norm for me.
I think comparing foods to other objects leads to even more portion distortion. I mean really when is the last time you saw broccoli shaped like a billiard ball? Mashed pots sure easy to see not so much with other food. I'll stick w/ weighing and measuring when possible and after doing that at home for awhile its easier to see the size at a restaurant.
9/8/2010 12:03:57 PM
I htink people would be wise to actually measure and/or weigh their food at first, so they can visualize one ounce of cheese or 1/4 cup milk in a glass. Some of these comparisons are pretty iffy - It's pretty hard to compare a half bun or slice of bread to an index card, since they differ so much in thickness. Although these comparisons are better than not thinking about portion size at all, it is pretty easy to have a false sense that you are eating less than you actually are.
If it helps any for those of you that can't visualize hockey puck juice, a small baby bottle is 4 0z. Oneand 1/2 would give you a hockey puck. Or just use the 1st example it give (measurements). Thanks for the list. I was looking for one. My biggest problem with food is portion control-I like to eat too many portions.
9/4/2010 1:32:40 PM
It doesn't help that these measurements are wrong. A piece of meat the size of a deck of cards is closer to 4 oz--and has been since this comparison was made in the 1940's. Also, leaner meat is denser and therefore heavier, meaning you could fit 6 oz into that deck of cards!
Pretty good measuring cues. I have to go by sight on everything. I am on a volume-based program anyway, and have been trying to make sense out of the 1 cup = an aerosol can cap, type measurements, for years ...
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