Forget the Measuring Cup (Heart Health)
If you’re trying to maintain a healthy weight, watching portion size is just as important as choosing healthy foods. Eating too much of even a low-fat food can add unwanted saturated fat, cholesterol, and calories to your diet. Use these examples to estimate the size of a single serving of food based on the size of everyday objects.
Breads, Cereals, Rice, Pasta, and other Grains
One serving is:
One slice of bread or 1/2 bagel (about the size of a hockey puck).
1/2 cup cooked rice (about the amount that would fill a cupcake wrapper).
1/2 cup pasta (about an ice cream scoop).
Fruit and Vegetable Groups
One serving is:
One fruit or vegetable (about the size of a tennis ball).
1/2 cup chopped fruit or vegetable (about the size of a lightbulb).
Meat, Chicken, and Fish
One serving is:
3 ounces lean meat, chicken, or fish (about the size of a deck of cards).
Cheese
One serving of dairy is:
One ounce of cheese (about the size of four dice).
Fats, Oils, and Sweets
One serving is:
A teaspoon of fat (roughly the size of the tip of your thumb).
As you can see, you don’t need a measuring cup or scale to understand proper portion sizes. All it takes is a perceptive eye. Keep these everyday items in mind when you sit down at the table. You’ll be better equipped to make healthy eating decisions.
B-man 