Portion Sizes

 

Calorie tracking is a great guide to learn about food and really be accountable to how much and how well you eat, but it is not for everyone. I have put together some simple tips for those of you that want to watch your portions, but not be glued to a computer.

 

Portion Control

 

A good way to do this is to have a visual comparison that is easily remembered.

 

THIS PORTION SIZE

 

LOOKS LIKE

3 ounces of meat.

A deck of cards

3 ounces of fish A checkbook
Steamed rice

A cupcake wrapper

 

1 ounce cheese 2 dice
A fruit or vegetable A fist
1 medium potato A mouse
2 tablespoons of peanut butter A ping pong ball
A bagel A hockey puck
Snacks such as pretzels and chips A cupped handful
A pancake A Compact Disc
A cup of pasta A Tennis Ball

Here are some more tips to not over eat:

Use smaller dishes at meals.

 

Don't go back for seconds.

 

Never eat out of the bag or carton.

 

Ask for half or smaller portions at restaurants.

 

Eyeball your appropriate portion, set the rest aside, and ask for a doggie bag right away. Servings at many restaurants are often big enough to provide meals for two days.

 

If you have dessert, share.

 

Beware of "100 calorie snacks" -- You often end up eating more than you realize.

 

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