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How Can You Determine Appropriate Portion Size?

July 1, 2012
 

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Most people in the US are overeating. The amount of food we put on our plates is way too much. This is because most people have no idea what the actual portion sizes of different food groups should be in the first place. Plus fast food chains and restaurants sell oversized portions of cheap, fatty foods. Eating larger serving sizes increases the intake of calories and can ultimately lead to weight gain and obesity. Knowing how much of one food makes up a portion size is important to losing or maintaining weight. Most people don’t feel they have the time to measure out their food everyday. However if you can visually compare the amount of food for each serving size to a common object in your home it will make it easier for you to know how many calories you are consuming. This way you can track your food intake and manage your weight.

Use these common objects to determine the appropriate serving size:

 
baseball the size of 1 serving of fruit or vegetables
green apple, 1 serving of fruit


1 serving of fruit or vegetables = baseball or fist

 

1 cup (8 oz) = baseball

 

tennis ball the size of half of a serving of fruit and vegetable


1/2 cup = tennis ball or light bulb

 


golf ball a quarter of a serving of fruit


1/4 cup dried fruit or nuts = golf ball

 

dice, the serving size of cheese

1 serving cheese (2 oz) = 1 domino or 6 dice

 




deck of cards the serving size of meat fish or poultry

1 serving or meat, fish or poultry = Deck of cards

 


salmon


3 oz serving of fish = checkbook

 

thumbs up, the tip of the thumb serving size for peanut butter





1 tsp peanut butter = tip of the thumb

 







poker chips the serving size for butter, margarine, or salad dressing

1 Tbsp butter, margarine, mayonnaise, or salad dressing = one poker chip

 

1 Tbsp olives (5 medium) = one poker chip


chocolate chip cookie


1 cookie = 2 poker chips


 



computer mouse the serving size for baked potato

1 serving baked potato = computer mouse

 



compact disc serving size for waffle or pancake

1 waffle or pancake = CD (compact disc)

 






stack of chocolate bars



1 oz chocolate = package of dental floss

 








plate utensils fork knife spoon, serving size

Look at your plate:

1/2 should be filled with vegetables

1/4 protein

1/4 starch