Portion Control: Use Visual Cues to Remember Serving Sizes by Robin Miller in Robin's Healthy Take, February 22, 2013
When it comes to estimating portions, visual cues really help. Keep your serving sizes in check and make sure you enjoy enough of the good stuff, like fruits and vegetables, lean meats and dairy and whole grains.
When you’re filling your plate, picture these items to help remind you of proper serving sizes:
Protein (meat, fish, poultry, shellfish): 3 ounces
Smartphone
Palm of your hand (no fingers)
Baseball
Grains (pasta, rice, cereal): 1 cup
Fist (with fingers tucked in)
Orange
Whole-Grain Bread, Rolls and Muffins: 1 ounce
Bread: CD/DVD case
Rolls/muffins: Racquetball
1/2 bagel: Hockey puck
Whole Medium Fruit or Cut-Up Fresh Fruit: 1 cup
Tennis ball
Dried Fruit: 1/4 cup
Ping pong ball
Large egg
Vegetables: 1 cup cooked, 2 cups raw
Cooked: Baseball
Raw: 2 Baseballs
Low-Fat Dairy (milk, yogurt): 1 cup
Coffee cup (not mug)
Cheese: 1 ounce
Matchbox
Tic Tacs container
Nuts: 1 ounce
Shot glass
Altoids box
Nut Butter: 2 tablespoons
Golf ball
Wine cork
Beans and Legumes: 1/2 cup
Computer mouse
Fats (oil, butter, mayonnaise): 2 teaspoons
2 dice
Pinky finger
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Tags: portion control, serving size
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