Gaining Back Control Over Portions

We Americans are eating 2- 3 times as much as we think we are. Most food items sold in what we think are single serving sizes are, in fact, 2.5 servings or more. For example, a muffin we buy in the deli, bakery, or even supermarket is 2-3 servings. If you read the nutrition information, it is for 1/2 the muffin. A 20 oz. soft drink, VitaWater, juice or Gatorade bottle is 2.5 servings. Even most restaurants serve portions that are 2-3 times the normal amount . To take a portion challenge and test your knowledge, visit the Center for Disease Control.

General Portion Guidelines
Taken from the NIH

Rules of thumb for portions on a plate are : Fill up the center, inner part of a regular size dinner plate, and try to have at least three different colors on the plate.

Serving Sizes:

1. 1 cup = a small fist, or baseball
2. 1/2 cup = 1/2 a baseball
3. 3 oz. piece of meat= deck of cards
4. 1 medium piece of fruit = a baseball
5. 1 baked potato= a small fist
6. 1.5 oz. of cheese= 4 stacked dice
7. 2 Tablespoons peanut butter= a golf ball
8. 1 tsp butter/olive oil= tip of thumb
9. 1 muffin= a large egg