Here is another helpful visual for estimating portion sizes. This set of photos uses a plate 8.5 inches across (same as the short side of a standard sheet of paper). Go to the article to see LOTS more examples — for fruits, vegetables, meats, and grain-based foods. The article also has tables showing the weights of each of these servings — so you can see that 100 calories of cheddar cheese is packed into 1 ounce, but it takes 5 ounces of cottage cheese to get to 100 calories.

How Should I Use These?

Don’t try to memorize the whole thing! Make a note of portion sizes for the foods you like best, and practice at home when you’re in the kitchen anyway. (And yes, it’s great to have a scale in your kitchen.) Serve out a portion that looks like the right size, and then weigh it to see how close you got. It’s always comically wrong at first, but you’ll get better with experience!

What Does 20 Grams of Protein Look Like?
What Does 200 Calories Look Like?


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s