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Portion Control: How Big is That Plate?
The Plate Method
The first way you can manage your portion sizes is to use the plate method. When preparing your dish or when ordering out, find a meal that will fill ½ your plate with vegetables, ¼ with whole grains and ¼ with lean protein.
Check Nutrition Labels
Check the recommended portion size of your foods compared to what you have on your plate. It is possible you may be eating more than what’s suggested! Use measuring spoons and cups if needed to determine how much food you’re consuming.
Size it Up
If measuring cups aren’t available, try comparing your foods to these everyday objects for similar portion sizes no matter where you’re eating!
Fruits and Vegetables
- one serving is equal to the size of a woman’s fist or a baseball
- ½ cup cooked or raw vegetables is equal to a rounded handful
- one small baked potato is equal to the size of a computer mouse
- 1/2 cup of cooked rice or pasta is equal to a rounded handful
- one serving of a pancake or small waffle is equal to a compact disc
- one ounce of cheese is equal to four dice
Meat, Poultry & Fish
- A serving of meat or poultry is the size of a deck of cards or the palm of your hand (not including your fingers)
- A serving of fish (approximately three oz) is the size of a check book
Nuts & Fats
- A serving of fat is usually around two tbsp, which is equal to a golf ball
Portioning foods can seem like a challenge, but if you practice measuring your foods and learn how to eyeball correct portion sizes you’ll be eating well in no time!