Little Extras Make a Big Difference
Across the board, serving portions are growing larger. As a result, many people do not see the expected results from making good food choices. One solution may be better portion control.
Overestimating portion sizes can result in extra calories and, in some cases, more carbohydrate grams. In fact, "eyeballing" and overestimating portion sizes can make a big difference in the long run.
It's good to keep in mind that you're in control of the portions you eat – whether you're at home, dining out, or visiting with family or friends. So, practice sizing up your portions – using measuring cups and spoons when possible, or rules of thumb when measuring devices aren't convenient.
Comparing Calories in Portion Sizes
o Calorie increase: 40; 5.5 extra grams of carbohydrates
o Calorie increase: 55; 11 extra grams of carbohydrates
o Calorie increase: 225; 47 extra grams of carbohydrates
· 1 tablespoon (3 teaspoons) of peanut butter versus 4 teaspoons
o Calorie increase: 30
· 2 teaspoons extra-virgin olive oil on a salad versus 4 teaspoons
o Calorie increase: 80
· 3 ounces grilled salmon versus 5 ounces
o Calorie increase: 100
· 3 ounces boneless, skinless chicken breast versus 4 ounces
o Calorie increase: 43
Visual Cues for Food Measurement As Recommended by the American Dietetic Association
Additional Simple Measures Useful for Portion Control