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Many of us tend to underestimate the amount of food we eat and tend to overestimate the recommended portion sizes for many foods.
For example, try pouring out your usual portion of pasta and measure it! Then, compare it to the label portion size. Chances are, you're eating two, three, four or more times the amount on the label.
Relating the portion size of a serving to everyday items is an easy way to visualize what a true portion size looks like.
Sizing up your servings
The first step in portion control is to understand serving sizes, which may be smaller than you think. Use these visualizations to estimate appropriate serving sizes:
§ A medium apple or orange is the size of a tennis ball.
§ A medium potato is the size of a computer mouse.
§ An average bagel is the size of a hockey puck.
§ A cup of fruit is the size of a baseball.
§ Three ounces of meat is the size of a deck of cards.
§ Three ounces of grilled fish is the size of your checkbook.
§ One ounce of cheese is the size of four dice.
§ One teaspoon of peanut butter is the size of the tip of your thumb.
Right-size your portions
If you're finding it difficult to bring your portions in line with recommended servings, try these suggestions:
§ Read food labels to determine serving sizes.
§ Discourage overeating by placing only the appropriate servings of food on dinner plates, rather than put serving bowls on the table.
§ Don't eat second helpings.
§ When eating out, ask for a takeout container. Save part of the meal for another time.
§ Split a meal with your spouse or friend.
§ Don't feel as if you have to clean your plate.
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Visualize a real serving
No, a serving of cereal isn't whatever fits in your big cereal bowl. It's 1 ounce -- about the size of a tennis ball or hockey puck. Feast your eyes on the surprisingly small official serving sizes.
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One serving is ...
- 1/2 cup spaghetti (about 32 strands)
- 1/16 frosted cake (about 2 fingers wide)
- 10 French fries
- 1 slice bread
- 1 cup salad greens
- 1 cup milk or yogurt (8 ounces)
- 1 cup soft drink (8 ounces)
- 5-ounce burger
(Note: Burger King double Whopper with cheese is 13 ounces.)
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Eat this many servings every day
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Bread, cereal, rice, pasta
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6-11
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Vegetables
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3-5
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Fruits
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2-4
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Milk, yogurt, cheese
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2-4
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Meat, poultry, fish, eggs, nuts, dried beans
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2-3
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