In the Sonoma Diet, dieters are provided with a suggested plate size and then a simple chart of how to divide the food on the plate.  It's quite easy to do and workable in most situations.

I like gramms. Where I live, you have a scale and no measuring cups or anything like that. I have been wondering about that though. Like how many gramms of chicken is a portion?

I wonder if portion really matters when eating something light-say a bowl of homemade tomato soup with nothing but spices,some chickpeas,rice and spinach? I don't use much salt at all and the tomato base is natural,no flavors or salt.

I don't agree with not eating salt at all. Salt is needed for the human body. As long as you don't eat not-homemade foods, you should put salt on your food. Especially if you use salt with iodine in it.

When I started this change of life style, I bought some electronic add and weigh scales, so everything for me is in grams.

Even so I have to admit to sometimes being surprised at how small some recommended portions are. Just recently I was caught out by a 'quick' meal, frozen vegetarian lasagne, on the front of the packet 349 cals per portion. I dished up the whole thing with salad, it seriously was not a big portion! Only after I'd eaten it did I discover that the packet was for TWO portions! Man I won't be making that mistake again!!! It was one of the few times I didn't weigh my supper as I served it, so I definitely will not repeat that mistake! 

@mkivig - 3 ounces or 85 grams of chicken is a portion.

I use a scale for everything, but over time, I've gotten pretty good at estimating the gram count in a portion.

The only problem has been fruits and vegetables--I had to find a European site to ascertain how many grams of fruits and vegetables I need each day because every US site insists on servings measured in cups. The alternative was using the data on the USDA site to do a conversion for every fruit and vegetable I eat. I'm obsessive but not that obsessive.

I have used the portion dr. plates.  I found them  very helpful.  Now I just eat off a salad plate.  I serve myself the same amount I serve my kids.  I find eating out is the hardest.  The plates are enormous and the food has so much extra fat added.  Again, if I can I order off the kids menu and ask for the food to be cooked dry (no oil, butter, etc.)  Sharing also works or just ordering an appetizer.  I eat out very infrequently.  My daughter has Celiac disease, so there are not many restaurants I trust to give her gluten free food.

I think the sizes demonstrated are too arbitrary.  My palm is not the same as yours.  Nor is my fist.  Nor are my fingers.  Nor are "ice cream scoop" and "custard cup" standard in size.  I guess they are provided as guidelines, but how can they keep people from misjudging their portions any better than other means when they aren't definitive?

Servings and portions are two different things for a serving is the actual suggested amount for a specific food group one needs for a balanced nutritional diet. Where as a portion is the amount that your mind selects (such as a heaping of mashed potatoes - rather than a serving of mashed potatoes).

Whether living with diabetes, struggling with weight management issues, a fitness enthusiast or just in need of a user friendly blue print is available for most all populations.

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When you select a calorie leve the serving are done for you, there's a grocery shopping list, provides easy delicious yet nutritious meals and removes the stress of  meal planning and obstacles like serving or portion size.

Hope you find this helpful.

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I use the Perfect Portions scale, which I saw recommended on Dr. Oz.  I like it because not only does it provide a "code book" for common foods, but you can also program in foods that you eat often and give them their own codes.  The display shows calories, fat, carbs, sodium, etc.  I got mine at Bed, Bath and Beyond.

I just eat from the smaller salad plate. I know half the plate is about 1/2 cup or 4-5oz of meat.

How does portion size change if you are vegan or vegetarian? Portion size always refers to those who eat meat and veggies but what about those who are vegan, like I am? I can count calories and eat according to caloric intake but I don't know what a healthy portion is. Does that make sense?

Original Post by: xerciseaddict

How does portion size change if you are vegan or vegetarian? Portion size always refers to those who eat meat and veggies but what about those who are vegan, like I am? I can count calories and eat according to caloric intake but I don't know what a healthy portion is. Does that make sense?

Well 1/2 cup of beans or 2 tbsp of a nut butter or a 1/4 cup of nuts is a serving of non-meat protein.

I'm guessing a 1/2 cup of tofu would be a serving too, not sure.

I always, always, always read labels to find out what a "portion" is actually considered to be. 

Things like chicken were difficult so I just kept weighing what I ate at home at each meal until I learned to identify how big 3 ounces should be.  I don't weight every time now, but I do weight once in awhile to make sure I haven't lost perspective. 

I measure food when I serve myself dinner and then put the food away, or at least put the serving spoon in the sink, so I won't be tempted to go back for more.

Original Post by: xerciseaddict

How does portion size change if you are vegan or vegetarian? Portion size always refers to those who eat meat and veggies but what about those who are vegan, like I am? I can count calories and eat according to caloric intake but I don't know what a healthy portion is. Does that make sense?

I'm not sure why it would make a difference.

Foods have recommended serving sizes, if by no other standard than what is on the package.  What is meant by "portion sizes" in this case is really more about not eating more than we think we're eating.  If we serve ourselves a big plate of something, or if we eat everything a restaurant serves us, or graze out of the container, we tend to lose perspective and eat more than we need. 

You're probably eating a different variety of foods than are those of us who eat meat, but the portion guidelines are the same for everyone.  The difference is that I might get some protein from an egg and you might get it from beans.  When I eat beans, I'd eat the same serving as you would.

I am new to this site and starting to watch my portions. It has really been eye-opening to see what difference there is between what I used to unknowingly eat and what is actually recommended. My wife started Weight Watchers at the same time and bought a food scale from them. I have been using it to teach myself portion sizes as well as reading labels very closely. I use the logs on this site to keep up with it and have lost 10 lbs since the 1st of January! The only thing that is a little frustrating to me is having to look up foods and estimate for homemade recipes. It also takes up a good deal of time looking up and logging the info. I guess it has stopped me from unconscious eating though.

How I control my portions is by controling where I eat. I don't buy pre-made food at all. I cook everything myself and portion everything myself. It's really easy, because I have very little social life outside of work and dancing classes, so I don't have friends to go out with or eat with.

I agree that portion control is the key to eating healthy, there are some great suggestions here for helping identify portions. 

It's really nice when we become experienced enough to know, without measuring, how much food we are eating.  (without kidding ourselves, of course! )

Here is a link to a discussion of portions and healthy eating.  What is a "Serving?"

I just made oatmeal, steel cut Irish organic, I made a huge batch since it is very time consuming to stir, stir, stir,;  however, when I placed helping in freezer baggies, I forgot to measure.  I guess I will use my Pyrex measuring cup.  I can see that accuracy is the goal, since I get over confident in estimating, so I have resolved to measure and weigh precisely for quite a while.  I know that this is a pita, but, in the long run, it is my hope that this will become second nature to me.

I use measuring cups when preparing meals at home: 1/2c rice + 1c entree = 1 serving. I tend to do bulk cooking once every few months where I prepare several entrees at a time, and freeze them in portion-sized containers. My only problem tends to be running out of containers.

when doing something that gets cooked in water, like oatmeal, make sure you measure the ingredient DRY first.(uncooked oats, for example)

because volumes and weights of oatmeal, grits, and even some pastas can vary greatly depending on how wet/soupy/dry you like it. a half cup of cooked oatmeal the way i like it (sticky and not runny) would have way more oats per serving that oatmeal the way my dad likes it (runny, almost like soup) because his would have more water. so the same volume (and possibly the same weight!) of mine would be nutritionally VERY different from his.

just something to remember.

Original Post by: rosl

When I started this change of life style, I bought some electronic add and weigh scales, so everything for me is in grams.

Even so I have to admit to sometimes being surprised at how small some recommended portions are. Just recently I was caught out by a 'quick' meal, frozen vegetarian lasagne, on the front of the packet 349 cals per portion. I dished up the whole thing with salad, it seriously was not a big portion! Only after I'd eaten it did I discover that the packet was for TWO portions! Man I won't be making that mistake again!!! It was one of the few times I didn't weigh my supper as I served it, so I definitely will not repeat that mistake! 

Well this post is about portion... not salt and I disagree with you. Yes, the body needs salt however there is sooo much sodium in foods already that you really don't need to add salt when you are cooking.

Original Post by: niknicole

Original Post by: rosl

When I started this change of life style, I bought some electronic add and weigh scales, so everything for me is in grams.

Even so I have to admit to sometimes being surprised at how small some recommended portions are. Just recently I was caught out by a 'quick' meal, frozen vegetarian lasagne, on the front of the packet 349 cals per portion. I dished up the whole thing with salad, it seriously was not a big portion! Only after I'd eaten it did I discover that the packet was for TWO portions! Man I won't be making that mistake again!!! It was one of the few times I didn't weigh my supper as I served it, so I definitely will not repeat that mistake! 

Well this post is about portion... not salt and I disagree with you. Yes, the body needs salt however there is sooo much sodium in foods already that you really don't need to add salt when you are cooking.

Um, okay how do you edit a previous comment??-- this was in error as I meant to quote and comment on this:

"I don't agree with not eating salt at all. Salt is needed for the human body. As long as you don't eat not-homemade foods, you should put salt on your food. Especially if you use salt with iodine in it"

I have been eating "right for a number of years but did not lose weight.  I decided to buy  4 sets of measuring cups and 4 sets of spoons in lots of fun colors and I would measure everything.  They have been great and because I have a lot of them, I don't have the excuse of my measuring cups and spoons are dirty or in the dishwasher.  I also use a scale that shows ounces or grams and keep a conversion chart handy so that I can "convert" the portions to ounces.  I have lost 11 pounds in 7 1/2 months and  asI had been eating "right" for a number of years, I decided it was portion control, not the foods, that made it difficult to lose weight.  I have also keep a food diary of just what I ate for a number of years and  I still do that but now I put in the number of calories and measure and weigh most everything.

My daughter (and sometimes, my man) and I have a technique for restaurant meals--we split everything! Cuts the calories in half.....

I agree that our bodies need salt, but, I TOTALLY AGREE with you that we do not need to add it to our food!!! I don't cook with it because I know my husband will add it anyway, and I personally would rather add pepper for taste than salt. I was shocked to see how much sodium was in my daily analysis! Even on a "A" day!?!

Since this IS about portion control , and not salt in particular, to add to my previous comment, I use a small dessert/salad plate or a cute little shallow single size chip'n'dip bowl. It has its own tiny "dip" bowl made right into it, to use for salsa or even shredded cheese etc. I make sure it's not heaped, I don't go back for a second helping, and I try to eat slowly.

Look interesting but still a gamble.  Nothing about piling food up in each section.  I still think the best thing is the kitchen scales and a little note book to record your food and how much it weighs.  I have been doing this for 3 weeks and am 4kg lighter.  There is no room to cheat when you weight food.  Hungry dieters always find ways to cheat.  

On the topic of portion control (critical on Weight Watchers for me)…my nutritionist introduced me to a new product which has just come out, but it's hard to find in stores. I ordered it online from www.PortionControl.net since they offer free shipping. It’s definitely a why-didn’t-I-think-of-that product, and it really helps me with daily portion control, while making my cooking easier and tastier. I LOVE THEM. It’s really a nifty idea, and I recommend it if you like cooking at home but are struggling with eating right.

Original Post by: niknicole

Original Post by: niknicole

Original Post by: rosl

When I started this change of life style, I bought some electronic add and weigh scales, so everything for me is in grams.

Even so I have to admit to sometimes being surprised at how small some recommended portions are. Just recently I was caught out by a 'quick' meal, frozen vegetarian lasagne, on the front of the packet 349 cals per portion. I dished up the whole thing with salad, it seriously was not a big portion! Only after I'd eaten it did I discover that the packet was for TWO portions! Man I won't be making that mistake again!!! It was one of the few times I didn't weigh my supper as I served it, so I definitely will not repeat that mistake! 

Well this post is about portion... not salt and I disagree with you. Yes, the body needs salt however there is sooo much sodium in foods already that you really don't need to add salt when you are cooking.

Um, okay how do you edit a previous comment??-- this was in error as I meant to quote and comment on this:

"I don't agree with not eating salt at all. Salt is needed for the human body. As long as you don't eat not-homemade foods, you should put salt on your food. Especially if you use salt with iodine in it"

I don't like the new quoting system as I can't edit what I quote. I was refering to a post about salt under this topic. BTW, if you only eat food made from scratch, there is no salt in that. There is no salt in raw meat, a lettuce, a tomato. So if you cook everything from scratch, you do have to add salt. Americans eat too much pre-packaged, pre-made, pre-cooked, pre-whatever food. Just don't. When cooking, only use things that had nothing done with them before othern than picked, cut or killed. Though my grandma would buy chickens and kill them in the kitchen, I would not do that. So find the salt for me in the plain raw chicken breast that you remove from the bone.

Original Post by: joelbryant1960

I am new to this site and starting to watch my portions. It has really been eye-opening to see what difference there is between what I used to unknowingly eat and what is actually recommended. My wife started Weight Watchers at the same time and bought a food scale from them. I have been using it to teach myself portion sizes as well as reading labels very closely. I use the logs on this site to keep up with it and have lost 10 lbs since the 1st of January! The only thing that is a little frustrating to me is having to look up foods and estimate for homemade recipes. It also takes up a good deal of time looking up and logging the info. I guess it has stopped me from unconscious eating though.

Joel - feel free to use the New Recipe application under foods to determine the calorie count for your homemade recipes, you don't have to estimate.  It will give you the exact calorie counts if you put in the amount of cups or ounces in each ingredient.  Congrats on losing 10 lbs!

Original Post by: xerciseaddict

How does portion size change if you are vegan or vegetarian? Portion size always refers to those who eat meat and veggies but what about those who are vegan, like I am? I can count calories and eat according to caloric intake but I don't know what a healthy portion is. Does that make sense?

Hi there,

Servings sizes don't change, but the amount of servings of fruit and veggies increases to ensure you get enough food.  A great resource for vegans is:

http://www.chooseveg.com/vegan-food-pyramid.asp

Enjoy!

a portion of  chcken  for me is 50gr  1 amd three forhs oz

I weigh all that i eat turkey breast turkey  burgers home made. ALL  soya burgers also home made no  fat of  any  kind. I WEIGH cearl  and all fruit. IM very srict with myself andf disaplined.I  also hate myself

Hmm When I have things on a plate I just make sure nothing touches. Its gross when they do and it keeps my portions small. Yay for OCD!

Haha! I agree, stopped eating beets as a child because they made my mashed potatoes purple! RE: the comment made by "illing"- I used to hate myself too! But, I've come to the conclusion that hating yourself is tiring and very counter-productive!! It took me a VERY LONG time to realize that! Also, those of you who are like I recently used to be--Don't beat yourselves up for over-indulging once in a while (your organs need healthy fats to work properly) But make an effort to choose wisely the next time. Holding on to resentment for yourself (or others) makes you heavy and can also make you sick.