There are several ways to accomplish portion control. The first method is known as the hand and eyeball method. Under this method protein amount is of the size and thickness of your palm, carbohydrates amount is equal to the both fists and fat amount equal to the tips of your thumb. The most precise and complicated method is to measure everything out.
The second method known as the plate method. Use a 7-inch salad plate. Next divide the plate into 3 portions. 1/3 will be the protein and the remaining 2/3 will be low glycemic index vegetables. What about the fat portion? Fat can be in the form of dressing.
If you want to be very precise on your portion control, then try the third method i.e. measure everything out. Under this method, protein source for meat weight 3 ounces at most and 5 ounces for fish.
Vegetables
contain 25 calories and 5 grams of carbohydrate. One serving equals:
| 1/2 cup | Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.) |
| 1 cup | Raw vegetables or salad greens |
| 1/2 cup | Vegetable juice |
| If you’re hungry, eat more fresh or steamed vegetables. | |
Fat-Free and Very Lowfat Milk
contain 90 calories per serving. One serving equals:
| 1 cup | Milk, fat-free or 1% fat |
| 3/4 cup | Yogurt, plain non fat or low fat |
| 1 cup | Yogurt, artificially sweetened |
Very Lean Protein
choices have 35 calories and 1 gram of fat per serving. One serving equals:
| 1 ounce | Turkey breast or chicken breast, skin removed |
| 1 ounce | Fish fillet (flounder, sole, scrod, cod, etc.) |
| 1 ounce | Canned tuna in water |
| 1 ounce | Shellfish (clams, lobster, scallop, shrimp) |
| 3/4 cup | Cottage cheese, non fat or low fat |
| 2 each | Egg whites |
| 1/4 cup | Egg substitute |
| 1 ounce | Fat-free cheese |
| 1/2 cup | Beans- cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein |
Fruits
contain 15 grams of carbohydrate and 60 calories. One serving equals:
| 1 small | Apple, banana, orange, nectarine |
| 1 medium | Fresh peach |
| 1 | Kiwi |
| 1/2 | Grapefruit |
| 1/2 | Mango |
| 1 cup | Fresh berries (strawberries, raspberries or blueberries) |
| 1 cup | Fresh melon cubes |
| 1/8 th | Honeydew melon |
| 4 ounces | Unsweetened Juice |
| 4 teaspoons | Jelly or Jam |
Lean Protein
choices have 55 calories and 2-3 grams of fat per serving. One serving equals:
| 1 ounce | Chicken- dark meat, skin removed |
| 1 ounce | Turkey- dark meat, skin removed |
| 1 ounce | Salmon, Swordfish, herring |
| 1 ounce | Lean beef (flank steak, London broil, tenderloin, roast beef)* |
| 1 ounce | Veal, roast or lean chop* |
| 1 ounce | Lamb, roast or lean chop* |
| 1 ounce | Pork, tenderloin or fresh ham* |
| 1 ounce | Low fat cheese (3 grams or less of fat per ounce) |
| 1 ounce | Low fat luncheon meats (with 3 grams or less of fat per ounce) |
| 1/4 cup | 4.5% cottage cheese |
| 2 medium | Sardines |
| * Limit to 1-2 times per week | |
Medium Fat Proteins
have 75 calories and 5 grams of fat per serving. One serving equals:
| 1 ounce | Beef (any prime cut), corned beef, ground beef ** |
| 1 ounce | Pork chop |
| 1 each | Whole egg (medium) ** |
| 1 ounce | Mozzarella cheese |
| 1/4 cup | Ricotta cheese |
| 4 ounces | Tofu (note this is a Heart Healthy choice) |
| ** choose these very infrequently | |
Starches
contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:
| 1 slice | Bread (white, pumpernickel, whole wheat, rye) |
| 2 slice | Reduced calorie or "lite" Bread |
| 1/4 (1 Ounce) | Bagel (varies) |
| 1/2 | English muffin |
| 1/2 | Hamburger bun |
| 3/4 cup | Cold cereal |
| 1/3 cup | Rice, brown or white- cooked |
| 1/3 cup | Barley or couscous- cooked |
| 1/3 cup | Legumes (dried beans, peas or lentils)- cooked |
| 1/2 cup | Pasta- cooked |
| 1/2 cup | Bulgar- cooked |
| 1/2 cup | Corn, sweet potato or green peas |
| 3 ounce | Baked sweet or white potato |
| 3/4 ounce | Pretzels |
| 3 cups | Popcorn, hot air popped or microwave (80% light) |
Fats
contain 45 calories and 5 grams of fat per serving. One serving equals:
| 1 teaspoon | Oil (vegetable, corn, canola, olive, etc.) |
| 1 teaspoon | Butter |
| 1 teaspoon | Stick margarine |
| 1 teaspoon | Mayonnaise |
| 1 Tablespoon | Reduced fat margarine or mayonnaise |
| 1 Tablespoon | Salad dressing |
| 1 Tablespoon | Cream cheese |
| 2 Tablespoons | Lite cream cheese |
| 1/8th | Avocado |
| 8 large | Black olives |
| 10 large | Stuffed green olives |
| 1 slice | Bacon |
