Portion Sizes

Making Sense of Portions Sizes
Q: What's the best way to keep track of what I'm eating — portion sizes, calories, etc.?
A: I'm so glad you asked. If you really want to get those "calories out," you need to know exactly what you're putting in. That's where eating the right portions and counting calories comes in.
Using your diary, start keeping a written record of absolutely everything you eat through­out your day — and be detailed! For example, don't just write down chicken. Write down how it was prepared and how much you ate.
At first you should measure and weigh your food to figure out exactly how many calories you're consuming. It is important to make sure you are always measuring raw; when food is cooked, it is more dense and has more calories. I know measur­ing everything can be tedious, but it won't take long for you to know by heart what a cup of milk looks like or how many ounces of chicken are in a small breast. Before you know it, you'll be eyeballing your portions like a pro.
At the end of every day, use a calorie-counter book to add up the calories you have consumed. Using these simple methods, you can make sure you are eating the right amount of calories to achieve your weight-loss goals.

When You're On the Go...

If you're eating out, here are some useful tips for assessing portion sizes using your hand.
The size of your fist is roughly equal to a cup-size serving of cereal, wild rice, black beans, etc.
The size of your thumb is roughly equal to an ounce-size serving of cheese.
The tip of your thumb is roughly equal to a teaspoon of olive oil or butter.
The center of the palm of your hand, without fingers, is roughly equal to a 3-ounce serving of fish, chicken, beef, etc.