Overcoming the Portion Distortion

Over the last couple of decades, portion sizes have grown substantially – the average person today consumes 200 more calories each day than in the 1970’s. From restaurant servings to pre-packaged foods, even to the amount of food you serve in your own home, portion sizes are on the rise. If you’re trying to lose weight, becoming aware of correct portion sizes could be your biggest ally, because even the healthiest diet can backfire if you’re constantly overeating. The good news is that it’s easy to get control of your portions once you are aware of what correct portion sizes actually are, and by learning a few easy tricks to keep your servings on track – whether you’re at home, at a restaurant or on the go.

Learning to 'eye' your portions

The easiest way to control your portions, without spending all your time measuring and weighing your food before eating, is to learn how to 'eye' a correct portion. By learning everyday equivalents to serving sizes, you'll be able to spot a correctly portioned serving in no time!

General Equivalents

Serving Size		'Eye' Equivalent
1 cup	a baseball or a small fist
1/2 cup	half a baseball
1 teaspoon	tip of thumb to first joint
1 tablespoon	3 thumb tips
1/2 cup fresh fruit	1/4 cup dried fruit

Grain Products (5-12 servings per day)

Single Serving Size		'Eye' Equivalent
1 cup cold cereal	a baseball or a small fist
1/2 cup rice, pasta or hot cereal	half a baseball
1 pancake	compact disc
1 slice of bread	cassette tape

Fruits and Vegetables (5-10 servings per day)

Single Serving Size		'Eye' Equivalent
1 cup of salad greens	a baseball or a small fist
1 medium fruit	baseball
1/2 cup fresh, frozen or canned fruits or veggies	half a baseball
6 ounces of 100% pure vegetable or fruit juice	hockey puck

Milk Products (2-4 servings per day for adults)

Single Serving Size		'Eye' Equivalent
1 cup of milk or yogurt	a standard yogurt container
1 1/2 oz. cheese	4 stacked dice or 2 cheese slices
1/2 cup (frozen) yogurt	half a baseball

Meat and Alternatives(2-3 servings per day)

Single Serving Size		'Eye' Equivalent
1 serving of cooked meat, fish, poultry or tofu	deck of cards
1 medium egg
1 ounce of nuts	ping pong ball
2 tablespoons of peanut butter	6 thumb tips	6 x

Fats (use with moderation)

Single Serving Size		'Eye' Equivalent
1 teaspoon butter or oil	thumb tip