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 |