Serving sizes

sleepyopossum13
sleepyopossum13 Posts: 1 Member
in Food and Nutrition
I really need to work on my serving sizes. Does anyone have an easy-to-use guide to tips?

Replies

  • JJS1979
    JJS1979 Posts: 177 Member
    Agreed, once I got a food scale I started to realize how easy it was to overestimate how much you are eating. Measure EVERYTHING, every little bit adds up
  • glassyo
    glassyo Posts: 7,744 Member
    Panini911 wrote: »
    cmriverside wrote: »
    yeah, agree with Panini. The way to learn is to log food for a while.

    I know how much I can eat daily and I make my portion sizes fit that number.

    My "wanted" and "ideal" portion is wayyy bigger than any real portion. Many food still make me sad (salmon, pb...) haha. I will probably always have to revert back to weighing food here and there to catch my portion creep - which I know will be a lifelong thing ;)

    My eyes are bigger than my stomach. No...wait...they're the same size. They just shouldn't be. :)
  • RelCanonical
    RelCanonical Posts: 3,882 Member
    Beating a dead horse here, but food scales are amazing. Some portions got much smaller for me, but some got bigger (like shredded cheese!) so it is a wonderful device for creating appropriate portion sizes.

    For times when you don't have a food scale nearing, using the food scale regularly will help you tremendously to estimate (eyeball) your portion sizes because you have practiced and learned what the right portions actually look like.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    sleepyopossum13 wrote: »
    I really need to work on my serving sizes. Does anyone have an easy-to-use guide to tips?

    Assuming you are an omnivore, you could start with 100 grams each of protein, carb, and vegetables, plus some fat, and adjust as needed.
  • Cahgetsfit
    Cahgetsfit Posts: 1,912 Member
    food scale.

    But, other than that, I have a couple of friends on my friend list who use some sort of tupperware (I don't think it's actually tupperware though) portion size control coloured plastic box thingies. There are like different coloured plastic tubs and you put like protein in one, vegetables in another, etc. I'm not sure how it works exactly but it comes with a guide book of some sort and the two ladies that use it have been getting results.

    I still think food scale, but yeah, this plastic container thing might be useful?

    I just tried to do a Google of it and was coming up with some 21 day fix thing - not sure if that's what they were/are doing. I don't think it is, or maybe it was but they continue to use the portion control cups?

  • bigmc1965
    bigmc1965 Posts: 6 Member
    Panini911 wrote: »
    cmriverside wrote: »
    yeah, agree with Panini. The way to learn is to log food for a while.

    I know how much I can eat daily and I make my portion sizes fit that number.

    My "wanted" and "ideal" portion is wayyy bigger than any real portion. Many food still make me sad (salmon, pb...) haha. I will probably always have to revert back to weighing food here and there to catch my portion creep - which I know will be a lifelong thing ;)

  • cmhubbard92
    cmhubbard92 Posts: 5,064 Member
    Cahgetsfit wrote: »
    food scale.

    But, other than that, I have a couple of friends on my friend list who use some sort of tupperware (I don't think it's actually tupperware though) portion size control coloured plastic box thingies. There are like different coloured plastic tubs and you put like protein in one, vegetables in another, etc. I'm not sure how it works exactly but it comes with a guide book of some sort and the two ladies that use it have been getting results.

    I still think food scale, but yeah, this plastic container thing might be useful?

    I just tried to do a Google of it and was coming up with some 21 day fix thing - not sure if that's what they were/are doing. I don't think it is, or maybe it was but they continue to use the portion control cups?

    I use a food scale, too, but a friend brought me these containers for Christmas because she wanted to motivate me on my process. I would honestly use them more if I needed to take something with me in a hurry. They're just under $8 at Walmart.
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  • JRsLateInLifeMom
    JRsLateInLifeMom Posts: 2,275 Member
    Back of containers I read them one bag says 7 chips is a serving another says 11. Figure manufacturers closest even if their off a few points.I also use google a lot! I type in cucumber calories. Salt calories. Ranch dressing Calories. Bam a rough estimate.I still After if it has a label check it tho cause one brands higher calories than another. I also type in steam tilapia calories.
  • lalalacroix
    lalalacroix Posts: 834 Member
    redsonja43932 wrote: »
    No meals bigger than your fist, so quality is important! Make what you eat really count.

    You should see the size of some of my meals - huuuge! And still losing weight. Go figure. 😁
  • corinasue1143
    corinasue1143 Posts: 7,464 Member
    seska422 wrote: »
    redsonja43932 wrote: »
    No meals bigger than your fist, so quality is important! Make what you eat really count.
    My evening meal is all about volume. That helps me feel less deprived when I'm in a calorie deficit.

    Last night I had a casserole made with one pound of raw coleslaw veggie mix, one can of condensed soup, and 2 pouches (about 150 grams) of tuna. The whole thing was 410 calories and took me about an hour to eat.

    That sounds like something I would love! Recipe, please? @seska422
  • lemurcat2
    lemurcat2 Posts: 7,885 Member
    seska422 wrote: »
    redsonja43932 wrote: »
    No meals bigger than your fist, so quality is important! Make what you eat really count.
    My evening meal is all about volume. That helps me feel less deprived when I'm in a calorie deficit.

    Last night I had a casserole made with one pound of raw coleslaw veggie mix, one can of condensed soup, and 2 pouches (about 150 grams) of tuna. The whole thing was 410 calories and took me about an hour to eat.

    Yep. I just had a big bowl of red lentil pasta plus lots of veg, some olives, and some pinenuts. The pasta was a serving, the olives and pinenuts were what seemed reasonable to me for taste and calories, and there were lots and lots of veg (asparagus, broccoli, summer squash, and some chard). Cutting out most of the veg so it was the size of a fist would have been so sad.
  • seska422
    seska422 Posts: 3,217 Member
    edited May 2019
    corinasue1143 wrote: »
    seska422 wrote: »
    redsonja43932 wrote: »
    No meals bigger than your fist, so quality is important! Make what you eat really count.
    My evening meal is all about volume. That helps me feel less deprived when I'm in a calorie deficit.

    Last night I had a casserole made with one pound of raw coleslaw veggie mix, one can of condensed soup, and 2 pouches (about 150 grams) of tuna. The whole thing was 410 calories and took me about an hour to eat.

    That sounds like something I would love! Recipe, please?
    Here you go @corinasue1143 : Coleslaw Casserole with Tuna and Cream of Mushroom Soup
  • wilson10102018
    wilson10102018 Posts: 1,306 Member
    OK, try this. Have a little snack about 30 minutes before dinner. Watermelon is good. 45 calories per cup. Or, raspberries. Then have a nice 8oz. glass of water.

    Then, fix your plate in the kitchen using a food scale.

    When dinner is over, get a cup of coffee or tea and don't continue eating as you clean up the kitchen.

    Repeat every day for a year. See how it works, then decide.
  • Allgaun
    Allgaun Posts: 222 Member
    I have heard of the "fist" thing before, it refers to portions. I think it's something like a steak portion should be as big as your palm? Maybe a potato as big as a fist? It's used for guessing an accurate portion size when you don't have a scale

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