Have you noticed that the size of muffins, candy bars, and soft drinks has grown over the years? How about portions of restaurant foods like pasta dishes, steaks, and french fries?
As food portion sizes grow, people tend to eat more than they need to stay healthy.
Managing weight involves more than just choosing a healthy variety of foods. It also calls for recognizing and controlling how much and how often you eat.
These tips show you how to use serving sizes to help you eat just enough for you.
- 1 teaspoon (5 ml)
- about the size of the top half of your thumb
- 1 ounce (28 g)
- approximately inch cube of cheese
- volume of four stacked dice
- slice of cheese is about the size of a 3 1/2 inch computer disk
- chunk of cheese is about as thick as 2 dominoes
- 1 handful (palm) of nuts - 2 ounces (57 g)
- 1 small chicken leg or thigh
- 1/2 cup of cottage cheese or tuna - 3 ounces (85 g)
- serving of meat is about the size of a deck of playing cards (3 exchanges)
- 1/2 of whole chicken breast
- 1 medium pork chop
- 1 small hamburger
- unbreaded fish fillet - 1/2 cup (118 ml)
- fruit or vegetables can fit in the palm of your hand
- about the volume of a tennis ball - 1 cup (236 ml)
- about the size of a woman's fist
- breakfast cereal goes halfway up the side of a standard cereal bowl
- broccoli is about the size of a light bulb - 1 medium apple = A tennis ball
Remember...
The amount of calories you eat affects your weight and health. In addition to selecting a healthful variety of foods, look at the size of the portions you eat. Choosing nutritious foods and keeping portion sizes sensible may help you reach and stay at a healthy weight.
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