Forget the Measuring Cup
If you're trying to maintain a healthy weight, watching portion
size is just as important as choosing healthy foods. Eating too
much of even a low-fat food can add unwanted saturated fat,
cholesterol, and calories to your diet. Use these examples to
estimate the size of a single serving of food based on the size
of everyday objects.
Breads, Cereals, Rice, Pasta, and other Grains
One serving is:
One slice of bread or 1/2 bagel (about the size of a hockey puck).
1/2 cup cooked rice (about the amount that would fill a cupcake
wrapper).
1/2 cup pasta (about an ice cream scoop).
Fruit and Vegetable Groups
One serving is:
One fruit or vegetable (about the size of a tennis ball).
1/2 cup chopped fruit or vegetable (about the size of a lightbulb).
Meat, Chicken, and Fish
One serving is:
3 ounces lean meat, chicken, or fish (about the size of a deck
of cards).
Cheese
One serving of dairy is:
One ounce of cheese (about the size of four dice).
Fats, Oils, and Sweets
One serving is:
A teaspoon of fat (roughly the size of the tip of your thumb).
As you can see, you don't need a measuring cup or scale to
understand proper portion sizes. All it takes is a perceptive
eye. Keep these everyday items in mind when you sit down at
the table. You'll be better equipped to make healthy eating
decisions.
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