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published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts.
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The Portion Distortion Guide
A List of Serving Sizes
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I understand about portion control, and serving size.. but portion sizes seem un-realistic to me.
Half a bagel is not a portion, it's half a portion, just as average people would not eat half a cup of dry cereal.
As for the slice of bread equaling an index card, the only slice of bread I have ever seen that size was those little Rye Party Squares
I would say that everyone on here knows the size of a standard slice of bread...and that should be your standard too..
Thank you Trician13 for the charts! I pasted the site into my browser and now that I can see the portions alongside the "hockey puck" comparison, the article makes sense. I really feel empowered!
I simply do not agree with some of these equivalences. A cup of greens the size of a billiard ball? I highly doubt that! how does 6 ounces of juice equal a hockey puck? a slice of bread equal to an index card? The comparisons should actually make some kind of sense
I believe that portion control is one of the very important aspects of weight loss and maintaining that weight loss. LEARN WHAT A "PROPER" PORTION LOOKS LIKE!
I found a good chart for guidance that can be printed out and posted on your refrigerator or carried in your wallet at:
For the FRIDGE: www.prevention.com/portioncontrol/pdf/PC-p
For your WALLET: www.prevention.com/portioncontrol/pdf/PC-p
Has pictures, food type (grains, veggies, dairy, meat, etc.), sizes and number of servings per day. It does use the "hockey puck, tennis ball," etc., but, if you're not familiar with these items--go to a sports store, take a really good, long look (and/or measurements) of such items so you know what they look like.
I have been using portion control for so many years that I am pretty good at "eyeballing" portion sizes, but I do go back every once in a while to actually measuring things, just to verify or correct my eyeballing. Good to be able to do this when you're eating away from home in a restaurant, at a friend's home, etc.
I am not a sport person and live in England so don't understand some of the terms but the principal of looking at the size is good and much easier than weighing everything especially when away from home!
I dislike SPORT terms, who knows what a hockey puck is, what size is a bilard ball or a baseball or a football..I certainly do not. Also a piece of bread the size of an INDEX CARD I can't cut that thinly and if not as thin as an index card can it be 2 inches (5 Cm) thick? Also I have dice..some are 1/4 inch and some as big as 1 inch(and the ones in people's cars are 3 inches square). think in 3 dimensions, and not use male illustrations for mostly women readers.
I weigh everything and have found ounces and grams a better measurement than measuring cups, more ture to size.
I can not trust my eye to "eyeball" it. Just like I didn't admit to myself that I was really that fat when I wore a 22/24... Didn't have 20/20 vision with food or my size. LOL.
Good article. thanks.
I don't agree with a lot of these serving sizes. A hockey puck is smaller than 6 ounces of juice. How can something like that be compared to the size of juice? This is why we need Registered Dietitians doing the food piece. In the future please use everyday items. A lot of people don't know the exact size of a billard ball or a ping pong ball. Thanks!
FROM FROZEN CANADA LOL
A HOCKEY PUCK IS 3 INCHES IN DIMETER AND 1 INCH THICK
I have no frame of reference for the size of a hockey puck, ping-pong ball, billiard ball or baseball. I know that they are all round.
American who lives in the South here - I have no idea what size a hockey puck is.lol I think if you just practice, when at home, by measuring your food on a scale and by measuring cup and spoons you will soon be able visualize the proportion size.
It would have been good advice if I had ever seen a base ball or a hockey pick Could you let us know the volume for non Americans instead.
If I eat according to the pyramid and observe strictly the portion controls, I would be consuming a mountain of food. That frightens me. Would your portion control chart help me if it also included approximately calories per portion. Somehow I think my calories would be over the top too.
I found this useful, but would appreciate an example under 'dairy' for products high in calcium that aren't dairy. Which sounds odd. Maybe the 'dairy' category could become the 'high-in-calcium' category? This would be really helpful for those of us who are either allergic to dairy or lactose intolerant. I find it difficult to get enough calcium daily, even with a supplement.
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