Good resource(s) for portion sizes?

[Paula H]

I'm planning on talking a bit about portion sizes to my healthy cooking class in the next week or two, and was just wondering if anyone has any good resources/websites they can recommend, to help get "correct" portion sizes across.

Thanks all!

[lindrusso]

Dr. Weil has this for portion sizes:

http://www.drweil.com/u/Page/CookingTips/

Portion Sizes

By understanding the average portion size of different foods, you can avoid overeating. The following are general estimates for a variety of foods.

* Protein: one serving is no larger than the size of your palm, or 3 oz.
* Starchy side dishes: the size of a tennis ball
* Medium piece of fruit: tennis-ball size
* One ounce of cheese: 4 dice
* Cabbage family: 1 cup raw, ½ cup cooked
* Dark leafy greens: 1 cup raw
* Water: 6 to 8 8-oz. glasses per day
* Beans and legumes: one-half cup cooked
* Whole grains: 1 slice whole-wheat bread, ½ cup cooked grains, cereal or pasta, 1 oz. ready-to-eat cereal

I know I've seen other sites with this info, but I can't think of them right now. I'll post if I find them............

[carolv]

If you check out some of the diabetes sites, we (diabetics) are all about portion sizes and they have some great recipes as well. I use different sized ice cream scoops to portion soft foods like rice and potatoes. I've noticed that some people have a hard time differentiating between a 'helping' and a serving. Good luck with your class, we need more of them.

[Gracie]

Just responding to Carol's post that I was in the doctor's office the other day and was looking through Diabetic Living magazine.

They had the best-sounding recipes in there! The cover had pizza on it and a big article about different kinds. I asked if I could xerox the recipes and they let me take the whole magazine. There were such healthy-sounding meals, snacks, new ideas on ways to cut carbs and great information on portion sizes.

I swear the South Beach diet principles are really just the way diabetics are supposed to eat all the time. I will say that the cautions given in the magazine would make me very nervous to eat anything if I had diabetes.

Loren

[Paula H]

Thanks for the ideas - I'm currently writing up notes on all of this for tonight's class (while I eat my over-sized portion of cereal - breakfast is the most important meal of the day, right??).

[carolv]

Just responding to Carol's post that I was in the doctor's office the other day and was looking through Diabetic Living magazine.

They had the best-sounding recipes in there! The cover had pizza on it and a big article about different kinds. I asked if I could xerox the recipes and they let me take the whole magazine. There were such healthy-sounding meals, snacks, new ideas on ways to cut carbs and great information on portion sizes.

I swear the South Beach diet principles are really just the way diabetics are supposed to eat all the time. I will say that the cautions given in the magazine would make me very nervous to eat anything if I had diabetes.

Loren


You are absolutely right about the South Beach (I don't use the word Diet anymore) my Dr. won't let me touch the Atkins Diet, but he has no problem with South Beach as long as I keep check on my portions and count the carbs and fat. My diabetes is not severe and can be greatly improved with 'diet'.

Isn't that magazine great? I love it!

[chipotle]

I used to be confused by portion sizes but I generally go by 1/2 cup serving for cooked vegetables, 1 cup for pasta, and the size of the palm of your hand for proteins. I also read labels often to try to better understand portion sizes. I'm going to buy some different sized ice-cream scoops as well - I like that tip.

I bought smaller bowls and plates which I use for dinner to also help me get the right portion sizes. HERE (http://www.msnbc.msn.com/id/14400480/)'s an interesting article on MSNBC on how using smaller plates and spoons can affect how much you eat.

I'm going to have to look for Diabetic Living magazine even though I'm not diabetic. I think Eating Well's new Diabetes Cookbook is my favorite healthy cooking cookbook (with tons of tofu recipes!).