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

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In this week’s nutrition news: the FDA urges increasing the serving sizes listed on packaged foods, Jillian Michaels sued over her weight loss supplement and find out what Abe Lincoln ate.

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