Picture a serving size
The reverse diet : lose 20, 50, 100 pounds or more by eating dinner for breakfast and breakfast for dinner
Tricia Cunningham and Heidi Skolnik.
Hoboken, N.J. : J. Wiley, c2007.
The Reverse Diet is the breakthrough new diet plan that has people all across North America eating better, losing weight, and getting healthier. Now you can stop counting calories, avoiding carbs, and feeling deprived. For most of us who struggle with weight loss, dinner is often the largest meal of the day. By eating dinner foods for breakfast and breakfast foods for dinner, eating fewer processed foods, and retuning your hunger cues, you'll watch the pounds disappear! Tricia Cunningham-who lost more than 150 pounds on the Reverse Diet-and nutritionist Heidi Skolnik show you how eating a larger meal in the morning and a smaller meal at night improves your metabolism and body composition while promoting better health. Combining dozens of delicious recipes, several weeks of meal plans, and plenty of motivational tips and support, The Reverse Diet is the easy-to-follow, remarkably effective solution for eating the right foods at the right time-and losing the weight for life! Book jacket.
The portion teller : smartsize your way to permanent weight loss
by Lisa R. Young.
New York : Morgan Road Books, 2005.
Includes bibliographical references (p. [250]-252).

You just bought a bag of chips for a snack. You glance at the label and think itís low in calories so you will not feel guilty for eating them. After devouring the whole bag you read the label again and realize that bag had a serving size of 2. Now you have to double all the values on the nutrition label, including the calories.

Serving vs Portion

A serving is a unit of measurement. A portion is how much food you actually eat. A portion can contain several servings.

A serving is a lot smaller than many people think. Serving size is the first thing listed on the label. It is a general household measurement, such as the number of pieces, cups or ounces.

We underestimate the amount of food we eat and overestimate the recommended portion sizes for many foods. You don't have to weigh food to figure out the suggested amount.



Here are some ways to picture a serving size using everyday objects:

  • 3 oz of meat = a deck of cards
  • 4 oz dry spaghetti = the diameter of a quarter
  • A serving of pancake = a compact disc
  • A half a bagel = a hockey puck
  • 1 oz cheese = four dice
  • 1/2 cup of grapes = a light bulb
  • 1/2 c ice cream = tennis ball
  • 1 Tblsp peanut butter = a ping pong ball
  • 1 tsp butter = a stamp

Now you can be careful with serving sizes to make sure they reflect the quantity you really eat.

Article by: St. Louis Public Library staff