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The Portion Distortion Guide

A List of Serving Sizes


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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! Report
I weigh and measure everything. Report
thanks Report
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. Report
Always working on this. Report
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. Report
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. Report
Hi,everybody,just new to spark and reading the comments about portion size etc and I was on the net checking about rice and found an article from SRI LANKA and a proffessor found out the you can half the calories in cooked rice by adding a dessert spoon of canola oil or similar when cooking and then let the rice cool in the fridge overnight then eat the next day, sounds incredible ,but the oil and leaving overnight changes something in the rice,how great is that,I am an aussie but live in Indonesia so rice is eaten everywhere. google " cooked rice half the calories " something like that. hope this helps someone..
cheers Stu. Report
This will be very helpful. Thanks! Report
Found this article very helpful until I discovered that fish is not mentioned at all. Was this inadvertent, in which case it skews everything. Report
A really helpful article Report
I have the worst time controlling my portions at supper. That is my biggest weakness. Report
I have trouble with the visual estimates, altho I have to do this when at a restaurant or meal away from home. My favorite method is weighing and measuring. Sometimes, I think I need the props with me to make visual estimates - deck of cards, etc. Report
This article was an eye opener for me! I thought I had a handle on this! Happy to know that I had it right on some things but learned the proper portions on other things. Well, this explains a lot! Report

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