How to Estimate Food Serving Size

How to Estimate Food Serving SizeContinued from The Best Diet: Fats, Sweets, and Alcohol.

Keep tabs on what you’re eating. For example: Cut serving sizes of foods. One way to reduce calories is to cut back on the size of the portions you eat. The smaller the serving, the fewer the calories. Obvious? Yes, but this is vital in low-calorie meals.

First, take a look at the size of portions you now eat. For instance, say you now eat a large bowl of soup, 5 ounces of meat, and 2 tablespoons of dressing on your salad.

How much less could you get by with and still have a nutritionally adequate diet? Next time, try a cup of soup, 3 ounces of meat, and only 1 tablespoon of salad dressing.

Learn to estimate serving sizes of foods. Check cartons for serving portion information, and keep measuring utensils handy. Start out by measuring portions carefully to help you get a sense of size.

Once you learn this serving “shorthand,” you can dine out comfortably knowing that you can judge portions on sight. To help you get started, here are examples of typical portion sizes:

A 1/4-inch thick slice of cooked lean meat or poultry measuring approximately 3 by 4 inches weighs about 2 ounces.

A 3-ounce, cooked, lean hamburger patty starts out as 4 ounces (1/4 pound) of raw meat. The cooked patty will typically measure about 3 inches in diameter by â…? of an inch in thickness.

A 1-inch cube of hard cheese (like Cheddar or Swiss) weighs about 1/2 ounce.

Half a small, cooked chicken breast represents about 3 ounces of meat without skin.

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