Getting serving sizes right is often more than meets the eye — yet it’s one of the keys to helping you lose weight and keep it off. Using tools like measuring cups and food scales makes it easy to dole out perfect portions of just about any food, drink or ingredient when you’re at home. But toting those tools around when you’re at a party, picnic, backyard barbecue, food festival or any other deliciously dangerous event simply isn’t practical.
There are tricks you can use though. Use your guess-timating skills and brush up on portion equivalents so you can easily (and often stealthily) use visual matchups anywhere, anytime. When you’re home this week, weigh and measure your food and beverages. The more you measure, the more natural it will feel.
Train your brain to recognize the right size
You’ll find that the more you measure at home, the easier it’ll be to gauge accurate portions when you’re eating out. So whenever you measure and serve yourself, take a mental snapshot:
“Here’s what 250 ml of couscous looks like. This is 5 ml of butter.” Then no matter where you’re dining — the office cafeteria, a food court at the mall, or your favourite Chinese buffet — you’ll feel more confident in your ability to eye the right size. And if you need a few ideas, the list below is a good place to start. Remember though, one of the keys to making healthy habits like this one stick, is to find out what works best for you.
On the go
| Lip balm | 28-g serving of cheese |
| Folding wallet | 28-g slice of French bread |
| Sunglasses | 170-g fish fillet |
At a sporting event
| Hockey puck | 125-ml serving of mashed potatoes, beans, or ice cream |
| Golf ball | 60 ml of nuts |
| Baseball | one medium piece of fruit |
| Tennis ball | 250-ml serving of rice |
In the office
| Roll of transparent tape | one small piece of fruit |
| Standard pink eraser | 28-g serving of cheese |
| 5 cm x 5 cm self-stick note | one brownie |
At a restaurant or hotel
| Tea cup | 250 ml of cooked pasta or rice |
| Half an orange | 125 ml of coleslaw |
| Mini bar of soap | 28-g serving of cheese |
On a business trip or vacation
| CD/DVD | large bagel or one pancake |
| USB thumb drive | 28-g serving of cheese |
| Pocket digital camera | 85-g serving of meat |