Portion Control Is Important When Dieting

How are you doing this week? I am on week 18 with Medifast and I gained a pound, so that keeps me at 17.5 pounds lost. I had a stressful week and I hit the diet coke and ate a few meals that were not exactly Lean and Green. Thankfully, I have my nutritionist Alexandra to tell my victories and more importantly, my mis-steps. What a relief that I can say I messed up and can shake it off and move on to a new day. My daughter suggested we start walking now that the weather is getting nice. Great idea Caitlin! This week I wanted to talk portion control because of the week I had. It isn’t that I ate the “wrong” foods as much as I just ate too much food. When I get stressed, I don’t stop and think about the smart choice. Old habits are sometimes little buggers that creep in every so often to help you build character! Here is some awesome information on portion size that Alexandra sent me.

Using Portion Control When Dieting

Use your tools in the kitchen like your measuring cups and spoons and if you have a scale, use that for sure! Anything you have for using portion control when dieting is a big help, like using smaller plates, bowls and glasses. If you don’t have any tools, here is a guide to help you judge your portions.

  • 1 cup = Size of a woman’s fist or a baseball
  • ½ cup= Size of a light bulb
  • ¼ cup= golf ball or large egg
  • 1-1/2 oz cheese= 3 dice
  • 3 oz cooked meat= deck of cards
  • 3 oz cooked fish= checkbook
  • 1 oz lunch meat= 1 compact disc
  • 3 oz tofu= cassette tape
  • 1 Tablespoon = poker chip
  • 1 Teaspoon = 1 dice


I know it can be tough to keep with your food plan, especially when things are not going as you would like. The important thing is to go back to what you know and start over. There is nothing wrong with making a mistake. It is when you keep repeating them instead of learning from them. We can do this!!

I hope these simple suggestions will help you in your weight loss journey!  If you are interested in joining Medifast, you can visit them on their website to do so.