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Measuring Your Meals

With Doug Caporrino

We are often confused on what a single portion of food is. If we would allow restaurants and fast food establishments to dictate what the right size was we would all be seriously obese! Unfortunately we’ve been programmed since a very young age to eat everything that is on our plate. You remember; “Clean up your plate, and then you can go play!” This has stuck with us through the years, which is why over 65% of Americans are considered overweight and nearly 30% considered obese (which is 25lbs or more above your ideal weight.)

When we fail to monitor our portions, then our portions control us. The result can be devastating. And think - do you want to fall within those grim statistics?

We all know what it feels like to overeat. We become tired and lethargic. Our thinking is dulled. The excess calories get stored as fat. The sad part is, it now becomes habit.

The great news is we have the ability to change it! By just a few simple steps taken on your part you can begin to live the life that you desire! Think about how great it will be to have an endless supply of energy. Your body will start looking more youthful. Your mind will start thinking more clearly. You have now begun on your road to creating Wellness in your life. We all have choices every minute of the day over what we eat and how we eat. We’re going to show you the proper steps to take in making better choices for your body and mind.

“How much food is this?” is a typical question Let’s take a look at how you can measure amounts of food. While food doesn’t have to be measured at every occasion, it is helpful to be aware of the amounts you put on your plate.

How big is your grab? Grab a handful of your favorite chips or snack crackers. Weigh out that portion on a simple kitchen scale and compare it to the portion and carbohydrate value listed on the label. Many women have hands that hold approximately a _ ounce portion.

A Rule of Thumb - 1 cup = 8ozs = the size of a fist = a tennis ball.

How big is your fist? Fill a 2 quart container with 1 quart of water. Place your fist (up to the wrist) into the container. How much did the level rise? Check the markings on the container to see if it rose 1 cup, _ cups or 2 cups. Most women’s fists measure at 1 cup while men’s are usually more.

Measure your starches. Measure out _ cup and 1 cup portions of various starchy foods like potatoes, corn, peas, pasta and beans. What does it look like on your plate? Remember this as a reference point.

How much carbohydrate do you drink? The carbohydrates in beverages can really add up. Juice and milk are sources of lots of sugar. Measure out the amount you typically pour into your glasses. Pour this into a standard measuring cup to compare.

And dining out can be easy! Ask the restaurant manager for the standard portions sizes they serve. The wait staff may have that information as well. Be assertive and ask, especially if you are a frequent customer. Here are some general portions to keep in mind.

Most pasta side dishes are 1 cup while main courses are 2 cups.

Most Asian rice is provided in 1 cup portions.

Most cafeterias serve side dishes in _ cup portions with some fruits and tossed salads in 1 cup bowls.

A small gravy or salad dressing side dish is usually _ cup

A small cup of soup is usually 1 cup while a bowl may be 2 cups

Another standard Rule of Thumb – A deck of cards = cassette CD holder = 3 ounces of cooked meat = the hand.

How big is your palm? This is the area from the wrist to where the fingers are attached. The thickness of the palm is also considered. Place a deck of cards on your palm and compare. Most women’s palms are 3 ounces while men’s are usually 4 to 5 ounces.

Tips for snack foods - open the container and place 15 grams of carbohydrate servings in individual resealable plastic bags. Place the bags back in the container. When you want a snack, pull out 1 or 2 bags depending on your meal plan.

Meat and chicken

Meat shrinks about 25% when cooked. A quarter-pound hamburger (4ozs) will actually yield a 3 oz portion after cooking. An 8 ounce portion will yield 6 ounces of cooked meat.

A chicken breast is generally 3 to 4 ounces

A chicken thigh is usually 2 ounces while a leg is 1 to 2 ounces

Chicken wings are high in fat. It takes 2 wings to equal a 1 ounce meat or protein choice.

Fats

While you may not measure fats such as mayonnaise, sour cream, butter, margarine or salad dressing, become aware of just how much you’re using.

A man’s thumb is approximately 1 tablespoon. Some women with smaller hands have thumbs that are closer to _ a tablespoon. Compare your thumb with standard measuring spoons.

At restaurants salad dressings on the side may come in _ cup servings. That equals 8 tablespoons. When possible, choose reduced fat and calorie dressings or replace them with lemon juice, lime juice, vinegar or salsa, which have zero fat in them. Olive oil, while it is pure fat (good fat), is also a good option.

This week your exercise is to figure out portion-wise just how much food you’re eating. Write down everything you eat and drink and figure out how much of that food you ate. Use the measurements that we just discussed and have fun with it! This will help bring self-awareness to your portion sizes. This is so important to constructing your road to creating Wellness, and once the initial steps are taken and the methods are figured out, it will all become much easier. You’ll be happy you took the time!