Measure Twice, Cut Once: The Importance of Portion Control

Now is the time to become acquainted with those handy, reliable measuring cups and spoons and food scale. You’ll find that learning how to determine how much you eat — that is, your portion sizes — will become one of your most important and long-lasting skills.

Maybe this analogy is stretching the point a bit, but think of measuring portion sizes as though it were a new friendship. At first, it takes time to get to know your friend. But once you know that person, you feel very comfortable around him or her. Once you start practicing how to measure portion sizes, you’ll become comfortable with it. It will become second nature.

This Healthy Eating article tackles the tough issue of portion sizes and why bigger is not better.

• It explains why measuring — and not just guessing — is important for people who are trying to lose weight.
• It gives some tips on estimating portion sizes for those times when you absolutely can’t measure.

Understanding Portion Sizes

People often assume that the amount of food in a grocery store package or on a restaurant plate is a single serving. Not likely.

The steak you ordered at the restaurant last week was probably two or three — or more — servings. Some restaurants serve up a plate of pasta that’s the equivalent of eight servings! So if you clean your plate at most restaurants, you’re getting many times more calories than your plan calls for.

Measuring Portions: How-To Tips

Weighing and measuring foods at home will help train your eyes to estimate portions when you’re eating out. Here are some tips to help you measure accurately in your own kitchen:

• Use dry measuring cups for solid foods. Be sure the food is level with the top of the cup and not heaping over.
• Use liquid measuring cups for fluids.
• Use a kitchen scale to measure foods such as cheese and meat.

Of course, we can’t always measure so precisely. Most of us would be embarrassed to whip out a scale or measuring spoons from our purse or briefcase to measure restaurant portions (although some dedicated dieters do it). You may find that estimating portions is tricky at first. But when you read on, you’ll learn some simple techniques to help you get a better idea of how much of that steak to eat and how much to leave on your plate.

Why Not Just Estimate?

Some people can estimate portion sizes with fair accuracy. But most of us underestimate the amount of food on our plates. How much does even a small underestimation change calorie intake? Check out this table:

If you eat all these miscalculated amounts in the same day, you’ll be getting 475 more calories than you think you are!

If You Can’t Measure ...

Measuring portion sizes is always your best choice. At times, though, you just can’t measure. Here are some quick and easy tips to help you manage portions without carrying around your measuring cups.

• Use a smaller plate, such as a lunch-size plate versus a dinner plate. This is a natural portion-control tool.
• Use these handy guides to get a feel for reasonable portions. They are always with you — at home or out:
  • 85 g of poultry or meat looks like a deck of cards.
  • A thumb tip is the size of 6 ml.
  • A ping-pong ball or thumb is the size of 28 g or 37 ml.
  • The average woman’s fist is approximately the size of 236 ml.
  • The average man’s fist is approximately the size of 355 ml.
  • 118 g mashed potatoes would fill a medium-sized paper muffin cup.
  • A medium piece of fresh fruit is about the size of a baseball.
  • 28 g of cheese is about the size of four dice.
• Have deli meats and cheeses sliced in 28 g slices.
• Ask the butcher to cut raw meats in 113 g portions. (You’ll lose roughly 25 percent in cooking, leaving approximately 85 g of cooked meat.)
• Buy single-serving packages. Check the label to make sure it truly is a “single serving.”
• Purchase small airtight storage containers that hold 118 ml or 236 ml portions. Refrigerate or freeze leftovers in these portion-controlled containers for later use.
• In restaurants, order half portions, share entrées, or take at least 1/2 to 2/3 of the entrée home for another meal.
• Avoid ordering menu items with descriptions that mean “huge,” such as giant, supreme, biggie, extra large, jumbo, double, triple, double-decker, king size, and super, unless you share them. Look for items that mean “small,” such as single, junior, kiddie, and regular.
• Limit second helpings. You lose the benefits of portion control if you go back for a second serving.
  • Eat slowly. It takes time for your brain to get the message that you’re full, about 20 minutes.
  • If you’re tempted to have seconds, find something else to do for those 20 minutes. Then if you’re still hungry, eat more vegetables or other low-calorie foods. If you’re not hungry, get up from the table and go enjoy another activity!
  • After you eat your portion, package and refrigerate leftovers so you aren’t tempted to eat as you clean up.
  • If you still have food on your plate at the end of the meal, take it to the kitchen right away and store it or throw it out. If you can’t store the food easily, make it unappealing. Pour salt or pepper on it, mix it all together, or toss your napkin on top so you aren’t tempted to nibble on it when you already feel full.

Test Your Serving-Size Savvy

Use your meals over the next two days as an experiment. Serve the portion of foods you normally would and estimate how much you think each would measure.

Next, pull out the measuring cups, spoons, or scale and check the actual portion size. How do your portion sizes measure up? If most of your estimates were accurate, great! If your estimates were off, even by just a little, estimate how many extra calories you’d be getting if you ate it all.

Keep those measuring tools handy!

Summary

• Whenever you can, measure portions. This is important for people who are trying to lose weight.
• Some tips on estimating portion sizes can help you when you absolutely can’t measure. Here are a few:
  • Know some ways to gauge portions sizes when you’re eating out. For instance,
    • 85 g of poultry or meat looks like a deck of cards.
    • A thumb tip is the size of 6 ml.
    • A ping-pong ball or thumb is the size of 28 g or 37 ml.
    • The average woman’s fist is approximately the size of 236 ml.
    • The average man’s fist is approximately the size of 355 ml.
    • 118 ml of mashed potatoes would fill a medium-sized paper muffin cup.
    • A medium piece of fresh fruit is about the size of a baseball.
    • 28 g of cheese is about the size of four dice.
  • Have deli meats and cheeses sliced in 28 g slices; ask the butcher to cut raw meats in 113 g portions.
  • Buy single-serving packages.
  • In restaurants, order half portions, share entrée, or take at least 1/2 to 2/3 of the entrée home for another meal.
  • Avoid ordering “Large” or “Supersized” menu items.
  • Limit second helpings.