7Ok so I’m sure you will recognize
these tips because you have probably heard them before. However, a refresher course may be just
what you need to put things back in perspective. One of the biggest problems in America related to obesity is
not necessarily what we eat, but how much we eat! Portion size is key to weight loss! You should be aware of what proper
servings for foods are and how to measure or eyeball that exact size. Here are some basic serving sizes of
foods as well as easy portion size estimators. Another tip, if you don’t know the serving size, read the
food label. The serving size listed
is a great idea of exactly how much you should be eating of that food.
- 1 tsp = the size of a penny ( a
serving of fat, oil, or sugar is 1 tsp) - 1 Tbsp = the size of a quarter (a
serving of salad dressing is 1 tbsp) - 2 Tbsp = the size of a golf ball (
a serving of peanut butter is 2 tbsp) - ¼ cup = size of one large egg
- ½ cup = size of 1 handful or an
ice cream scoop (serving size of cooked cereal, rice, dried beans, or
pasta; cooked or chopped raw vegetables; chopped, cooked, or canned fruit) - ¾ cup = size of a standard
Styrofoam cup (serving size of vegetable or fruit juice) - 1 cup = the size of an 8 oz carton
of yogurt or a tennis ball (raw, leafy vegetables; berries, milk, or
yogurt) - 1 oz chicken, poultry, or meat =
size of a matchbook - 1 oz meatball = size of a golf
ball - 3 oz cooked fish, poultry, or meat
= size of a deck of cards, the palm of your hand, or a checkbook ( a serving
size of meat, poultry, or fish is 2-3 oz) - 1 oz cheese = size of a thumb,
tube of lipstick, or a domino ( a serving of natural cheese is 1 ½ oz and
a serving of processed cheese is 2 oz) - 1 medium piece of fruit = size of
a baseball (a serving of fresh, whole fruit is 1 medium-sized) - 1 medium bagel = size of a hockey
puck - 1 cup dry cereal = a mounded
handful - 1 small baked potato = size of a
computer mouse - 1 cup raw vegetables, yogurt, or
sliced fruit = as much as would fit into an average woman’s hand
Estelle L. Benoit, RD, LDN
Source: rd411.com and StayWell Health Management