Binge Breaker! by Dr. Peter M. Miller

Author:Dr. Peter M. Miller [MILLER, PETER M.]
Language: eng
Format: epub
Tags: HEA006000
ISBN: 9780446930741
Publisher: Grand Central Publishing
Published: 2000-06-16T00:00:00+00:00

PORTION CONTROL

Portion management requires measuring cups, measuring spoons, and a good food scale. As you measure and weigh foods each day you will learn what ½ cup of cooked rice, ¾ cup of cereal, or 3 ounces of chicken looks like. After a while, you’ll become a good judge of portion sizes. Using mental imagery to picture what specific serving sizes look like is extremely helpful. For example,

• 3 ounces of cooked meat, chicken, or fish is about the size of a deck of cards

• 8 ounces of cooked meat is about the size of a small paperback book

• 5 ounces of cooked meat, chicken, or fish is equal to 1 cup

• 1 cup of cereal, chopped vegetables, or diced fruit is the size of your clenched fist

• ½ cup of cooked pasta or rice fits into an ice cream scoop

• 1 ounce of cheese is about the size of four dice

• 1 teaspoon of margarine or mayonnaise is about the size of the top joint of your thumb

• 1 ounce of nuts, small candy, or raisins fits easily into the palm of your hand

• 1 ounce of pretzels or chips fits into two open cupped hands

The following is a list of everyday foods and the portion sizes that I would recommend. In many cases I provide a range of sizes to accommodate individual appetite and choice. The ranges are also designed to keep you from becoming too rigid in your thinking about food.

Bread 1 slice or 1 roll

Cereal ½ to 1 cup

Rice ½ to ¾ cup

Pasta ¾ to 1 cup (cooked)

Potato ½ to 1 medium sized

Vegetables (raw, leafy) 1 to 1½ cup

Vegetables (cooked, chopped) ½ to 1 cup

Vegetable juice 6 to 8 ounces

Fruit (whole) 1 piece

Fruit (chopped) ½ to ¾ cup

Fruit juice 6 to 8 ounces

Milk (1% or skim) 8 ounces

Yogurt 1 cup

Cheese (hard) 1 to 1½ ounces

Cottage cheese ½ cup

Lean meat 3 to 5 ounces

Fish 4 to 6 ounces

Poultry 3 to 5 ounces

Serving sizes for snack foods, ice cream, and foods that are higher in calories and fat are included in the next chapter on binge foods. For foods that are not included here, check the product label for the amount considered to be a standard serving size. Nowadays, all products carry this information along with calories and fat grams.

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