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Portion Control
How Much Should We Eat? Understanding Portion Size:
- Helps to ensure that the vitamins and minerals in the foods you eat are balanced.
- Helps you maintain control in a world of double, triple and super-sized portions.
- Helps with weight control by balancing the proteins, fats and carbohydrates you consume.
Visualize Portion Size 1 tsp.
One die
Scrabble Tile | 1 oz.
Matchbox
Two dominoes
Three dice | 1/4 cup
Egg
Roll of tape | 1 Tbsp.
Poker chip
1/2 walnut shell | 2 Tbsp.
Golf ball
Thumb | 1/2 cup
Computer mouse
Light bulb | 3 oz.
Deck of cards
Bar of soap | 1 cup
Baseball
Tennis ball | 6 oz.
Pack of index cards
3 x 5 frame |
Your Guide to Portion Size Fruits and Vegetables
1cup raw greens/vegetables
1/2 cup cooked vegetables
1 small fresh fruit
1 cup berries or melon
1/2 cup diced fruit
1/2 cup fruit juice Dairy and Cheese
1 cup milk
6 oz. yogurt
1 oz. cheese Grains and Starches
1/3 cup rice (cooked)
1/2 cup pasta (cooked)
3/4 cup dry cereal
1/2 cup cooked legumes, dry beans
1/2 cup potato, sweet potato
1 slice bread
1 tortilla, pancake, waffle (6 inch) Fish, Meats and Nuts
3-4 oz. fish, poultry, lean meat
2 Tbsp. nut butter
1/4 cup nuts
1 egg Fats and Oils
1 tsp. butter
1 Tbsp. oil
1 Tbsp. salad dressing Sweets and Treats
1 oz. chocolate
2-inch square cake or brownie
2 small cookies
1/2 cup ice cream
1Tbsp. syrup or jelly |