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Wednesday, February 13, 2013

How To Figure Out Serving Sizes

How much should I eat? A lot of people ask this question. I personally like to eat until I can start to feel satisfied, then wait for about 20 minutes, and see how full I really am. But, it is also good to measure out serving sizes, so you can keep tabs on how much you are consuming.

Here are some basic rules of thumb for sizing things up when deciding how much to eat:


-1 tsp. butter, oil, or peanut butter = thumb tip

-2 Tbs. peanut butter, butter, oil or salad dressing = golf ball or ping pong ball

-1/4 cup dried fruit = golf ball or ping pong ball

-1 cup pasta or rice = baseball

-1 cup vegetables = a fist

-8 oz. serving yogurt, one cup of beans, or dry cereal = baseball

-3oz. serving of meat or poultry = deck of cards

-3 oz. serving of fish = checkbook

I also like to use my hands to measure out my protein. I eat as many eggs as I can hold in one hand, and I use my palm to see how much meat I eat at one meal. 

Whatever tricks you like to use to measure out serving sizes, just make sure to do it. You might be surprised at how big or small the serving sizes you currently eat are.


  1. Great suggestions. It is easy to skip measuring because it is such a hassle to drag out measuring cups and scales. These comparison make it relatively easy to eyeball it and try to keep close to what we should be eating. I know the first time I measured out pasta for my husband, it was a shock at just how little it was.

    1. Yes, I agree. Who wants to get out more tools to measure your food? This way, you can just eyeball it and get an accurate idea.

  2. Thanks! I don't really bother measuring so this is a good guide to estimating.

    1. I am not much of a measurer either, but this helps!

  3. Learning to recognize serving sizes was one of the most important first steps towards losing weight for me.
    Thanks for the handy guide!

    1. You are welcome! Way to take those first steps!

  4. This is an excellent guide! I know my concept of serving size is very elastic, depending on how much I'm fond of the item in question!!!! Better to have a more objective measure like this!


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