Portion Control Exercise.pdf

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Do you have an idea what 1 ounce looks like? How about what a “serving” of

fish or chicken is? Here are some simple tools to assess portion sizes without

carrying a food scale around on a daily basis.

Meat, poultry, or fish such as tuna or salmon

steaks (3 oz) is the size of a deck of cards

Thin white fish, such as flounder or sole

(3 oz) is approximately the size of a checkbook

Cold cereal, berries, popcorn (1 cup) is

approximately the size of a baseball

Butter or margarine (1 tsp) is approximately

the size of a postage stamp

Bread (1 ounce) is approximately the size of a CD case

Hard cheese (1 ounce) is approximately

the size of 4 dice

Mixed nuts, dried fruit, granola, almonds,

walnuts, peanuts (1/4 cup)

www.MohrResults.com

Sometimes even the simple pictures above are hard to imagine when they’re not

exactly in front of you. Fortunately your own hands can work very well for

estimating portion sizes as well—or if you’re trying to teach clients about portion

control. Whether your goals are to lose, gain, or just maintain weight, portion

control is one step that can help you achieve them much more quickly.

Meat, poultry, or fish such as tuna or salmon

steaks (3 oz) is the size of the palm of a female hand

Veggies, berries (1 cup) is approximately

the size of a closed fist

Butter or oil (1/2 tsp) is approximately

the size of a fingertip

Peanut butter (1 Tablespoon) is approximately

the size of the tip of a thumb

Meat or cheese (1 oz) is approximately the size

of an entire thumb

www.MohrResults.com