Portion Control
Many people are unaware of what a serving should really look like. We seem to have lost this balance somewhere between the drive thru window and those familiar words "Would you care to upsize?" But just remember, with increased portions comes increased proportions.
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Here are some guidelines to remember when portioning out some common foods:
1 SERVING OF | ='S |
Milk | 1 cup |
Cooked lean meat, poultry or fish | 2-3 oz. |
Fruits such as apples, oranges or bananas | 1 medium fruit |
Rice, pasta or cooked cereal | 1/2 cup cooked |
Bread | 1 slice |
Vegetables- raw leafy | 1 cup |
Vegetables- other cooked, chopped or raw | 1/2 cup |
Dry beans | 1/2 cup |
Peanut Butter | 2 tablespoons |
Ready to eat cereal | 1 oz |
Fruit Juice | 3/4 cup |
Vegetable Juice | 3/4 cup |
Yogurt | 8 oz |
Cheese | 1 1/2 - 2 oz |
Canned Fruit | 1/2 cup |
Chopped fruit- such as melon or pineapple | 1/2 cup |
Eggs | 1 medium/large |
Nuts | 1/3 cup |
Tofu | 1/2 cup |
It's not always possible to measure your food...so here are some ways to be sure you aren't over dishing your food.
Official Serving Size | Approximate Size |
1 cup | size of your fist |
1 medium fruit | size of your fist |
1/2 cup serving of ice cream | size of a tennis ball |
4 ounces of cooked meat, poultry or fish | size of your palm minus the fingers |
1- 2 ounces of pretzels | a cupped handful |
1 tablespoon | size of your thumbtip |
1 teaspoon | size of your fingertip |
Hope you find this information helpful. Next time you fix your plate, remember to approximate!