YES, it is a good idea to measure your food, at least for a few weeks. I know, you don’t want to use measuring cups to portion all of the food you eat, but how will you know if you are meeting a target number of servings if you don’t? I recommend measuring food and placing the food on your plate or in your bowls, so that you can see what it really looks like. Once you have done that, then it is easier to estimate your intake for future meals and for eating out.
However, if you really don’t want to break out the measuring cups, then here are a few other ways to estimate portion sizes.
- Serving size and portion size
- From Men’s Health and this one wins a creativity award from me! Using a shotgun shell to help someone gage the portion of sausage. Any hunters out there?!
- Shape Magazine has a helpful guide to portions that includes a checkbook….soon to be a relic.
- This video is useful if you prefer this type of delivery method.
- I have mentioned that the palm of your hand is good guide for most portions; this guide uses other parts of your hand to estimate measures and portions.
All of these different approaches may be helpful, but it may also just be too much information to remember. My suggestion is to measure portions for a while until you feel more comfortable with portions.
Throughout the six-weeks of the challenge, I will be visiting various classes to answer questions, so don’t hesitate to ask them when you see me at BIG.
Happy and healthful eating,
Donna G. Pertel, MEd, RD, LDN