Portion Control

Visual Aids to Help You Lose Weight

Size matters. Research has shown that people consistently eat more food when offered larger portions. So, portion control is crucial when you're trying to lose inches and keep it off.

Portion Size on Hands - The Michaud Method

Slideshow: Lose Weight by Controlling Your Portion Size with Visual Aids

Portion Control

Many foods match up to everyday objects. For example, a medium pepper is about the size of a baseball and equals one vegetable serving. While not all foods match visual cues, this method can help you become better at gauging serving sizes and practicing portion control.

Fruits

One fruit serving is about the size of a tennis ball. For example, a small apple equals one serving, or about 60 calories. The same is true for a medium orange.

Fats

One fat serving is about the size of a pair of dice.
For example, 2 teaspoons of regular mayonnaise equal one fat serving, or about 45 calories. Similarly, 2 teaspoons of trans fat-free margarine count as a serving, as does 1 teaspoon of butter. As for cheese, 1 ounce is approximately a pair of dice. Cheese often has a serving size of 1.5 ounces, which is equivalent to 3-4 dice. Nut butters have a serving size of 2 tablespoons, which is about the size of a ping-pong ball.

Raw Vegetables

One serving of raw vegetables is about the size of a baseball. Half a cup of cooked carrots equals one serving, or about 25 calories. The same is true for a medium tomato or bell pepper.

Cooked Vegetable Portion Size Visual Aid

Cooked Vegetables

One cooked vegetable serving is about the size of a lightbulb.

Carbohydrates

One carbohydrate serving is about the size of a hockey puck. Half a cup of whole-grain cooked pasta equals one serving, or about 70 calories. If pasta isn't your thing, a 200-calorie bagel is roughly the size of a hockey puck.

Protein

One protein serving is no bigger than a deck of cards. A piece of cooked skinless chicken (2 to 2 1/2 ounces) equals one serving, or about 110 calories. The same goes for a 3-ounce vegetarian burger.

Practice Makes Perfect

It may take practice to become a better judge of serving sizes and portions, especially as you put entire meals together. But the more you practice, the more control you'll have over how much you eat — and that's key to weight loss.

References: Hensrud DD, et al. Set your targets. In: The Mayo Clinic Diet. 2nd ed. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2017. Hollands DJ, et al. Portion, package or tableware size for changing selection and consumption of food, alcohol and tobacco. Cochrane Database of Systematic Reviews. http://www.thecochranelibrary.com. Accessed Nov. 12, 2018. 10 tips: Enjoy your food, but eat less. ChooseMyPlate.gov. https://www.choosemyplate.gov/ten-tips-enjoy-your-food. Accessed Nov. 12, 2018. (2022, December 6). Healthy Lifestyle Portion Control. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/multimedia/portion-control/sls-20076148?s=1