Working out portion sizes, when not at home

HazelAngelstar
HazelAngelstar Posts: 54
edited September 28 in Health and Weight Loss
hi,
how do others work out their portion sizes when not at home or able to weigh them ???

i have ended up either eating out or at family members houses a few times this week ... and when i go to log my meals, i'm never sure of how much my portion size is ie weight.

for example - today, i had a baked potato & coleslaw while out shopping; then tonight at in-law's; i shared a chicken & chips in gravy from the chinese with my mother in law ... i tried to find the nearest i could in the food list, but i'm still not sure how much exactly the portion works out.

i suppose, maybe once i'm more used to portion sizes, i will be able to work it out easier - but for starting out, this is something that i'm struggling with.

just wondering what others do if eating out ???

Hazel xxx

Replies

  • slick_fox
    slick_fox Posts: 85 Member
    If you are eating at one of your family's home, take your scale. If they have a computer, log in, and view each food caloriie count it is. I know this requires alot of effort on your part AND this will help you keep in check and reach your goal. I was on vacation at my son's home and I even took a healthy chicken sandwich to movies each time I went. Watch out for that sodium when other people prepare mean.
    big diffence is staying on target. Good Luck!
  • mgreen10
    mgreen10 Posts: 229 Member
    After a while of weighing food, try to memorize what a portion of this or that looks like..and then you can estimate when you don;'t have a scale available. I use the palm of my hand as a comparison for 4 ounces (without the fingers) for meat. And NO, do not bring a scale out to eat with you or to a friends house....this is supposed to be a lifestyle change...and crazy acts like this are not long-term.
  • shonasteele
    shonasteele Posts: 473
    I know I've see a couple of portion helper sorta things in books. Like, the tip of your thumb is approx a tablespoon, etc. If you google something like portion sizes or something like that you might find something that will help on another site.
  • Kayamooh
    Kayamooh Posts: 45 Member
    I've measured lots of random foods at home and am getting much better at estimating portion sizes.
    you could also try taking pictures of certain portion sizes (with reference to something like your hand)
    so if you're struggling, you can look through pictures and just think, oooh, one portion of cooked rice is about that size! or this is about 50g of cheese!
  • perrytyra
    perrytyra Posts: 357 Member
    I just try to find the closest thing in the database, and guess. I am not eating out every day, so I don't stress. Just try to make sure I drink lots of water that day, because the sodium from eating out is usually crazy.
  • JennsLosing
    JennsLosing Posts: 1,026
    when eating out somewhere and you dont have a scale heres somewhat of a guide line looks wise...
    Vegetables or fruit is about the size of your fist.
    Pasta is about the size of one scoop of ice cream.
    Meat, fish, or poultry is the size of a deck of cards
    Snacks such as pretzels and chips is about the size of a cupped handful.
    Cheese is the size of a pair of dice
  • BJPCraig
    BJPCraig Posts: 417 Member
    I try to guesstimate, but here's some general rules I try to use as a guideline (based on things I've read in various places):
    * 8 oz. of protein (meat, chicken, fish, tofu, etc.) is about the size of a deck of cards
    * a cup of something like rice or spaghetti is roughly a handful
    * a tablespoon of butter, margarine, peanut butter, etc. is about the size of the first joint on the thumb

    And as you get used to measuring stuff at home and seeing how it looks on your plate, it will get easier.
  • HazelAngelstar
    HazelAngelstar Posts: 54
    thanks everyone - much appreciated xxx
  • wildon883r
    wildon883r Posts: 429 Member
    Your plate should be made up of 1/4 Protein, 1/4 Grains/Carbs and 1/2 vegetables. A serving of meat is the size of the palm of your hand or a deck of cards. A serving of fruits or veggies is about the size of a billiard ball. Vegetables are so low in calorie who cares how much you eat of them. Eat up. Have you ever seen a TV dinner? That's the perfect meal portion size.
  • Soziberry
    Soziberry Posts: 115
    http://www.nhs.uk/Livewell/Goodfood/Pages/eatwell-plate.aspx
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