Measuring portions is an essential element of my eating plan, and the one I've taught the Biggest Loser contestants for the past 12 seasons.
It's important to be precise about amounts when food journaling. Serving size recommendations don't always come in the measures with which we are most familiar, and if you don't spend much time in the kitchen, you might be completely lost. Please use the table below for reference whenever and wherever you are:
| Teaspoon | Tablespoon | Cups | Pints/quarts gallons |
Fluid ounce | Milliliter |
| 1/4 teaspoon | 1 ml | ||||
| 1/2 teaspoon | 2 ml | ||||
| 1 teaspoon | 1/3 tablespoon | 5 ml | |||
| 3 teaspoons | 1 tablespoon | 1/16 cup | 1/2 oz | 15 ml | |
| 6 teaspoons | 2 tablespoons | 1/8 cup | 1 oz | 30 ml | |
| 12 teaspoons | 4 tablespoons | 1/4 cup | 2 oz | 60 ml | |
| 16 teaspoons | 5 1/3 tablespoons | 1/3 cup | 2 1/2 oz | 75 ml | |
| 24 teaspoons | 8 tablespoons | 1/2 cup | 4 oz | 125 ml | |
| 32 teaspoons | 10 2/3 tablespoons | 2/3 cup | 5 oz | 150 ml | |
| 36 teaspoons | 12 tablespoons | 3/4 cup | 6 oz | 175 ml | |
| 48 teaspoons | 16 tablespoons | 1 cup | ½ pint | 8 oz | 237 ml |
| 2 cups | 1 pint | 16 oz | 473 ml | ||
| 3 cups | 24 oz | 710 ml | |||
| 4 cups | 1 quart | 32 oz | 946 ml | ||
Cheryl Forberg, RD, is a James Beard award-winning chef, a bestselling author and the former nutritionist for NBC's "The Biggest Loser." 
