Portion Control: Use Visual Cues to Remember Serving Sizes

by in Robin's Healthy Take, February 22, 2013

apple serving size
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
Palm of your hand (no fingers)

Grains (pasta, rice, cereal): 1 cup
Fist (with fingers tucked in)

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
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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