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Weight Loss Thoughts to Ponder:
Portion Control is often referred to as an important
factor in losing weight. We live in a super-sized world, where we use
soup bowls for dessert and restaurants serve 1/2 chickens and 16-ounce steaks. In general we eat way more food than we require
and our concept of how much food is enough may be faulty. It is time for a reality check
on what portion sizes should be.
What
is a recommended serving?
Breads, Cereals, Rice, and Pasta
1 slice of bread
1/2 cup of cooked rice, pasta or cooked cereal (one rounded handful)
1 ounce of ready-to-eat cereal (one to two rounded handfuls
depending on the density of the cereal)
Baked potato (size of computer mouse or regular 60 watt light bulb)
Vegetables
1/2 cup of chopped raw or cooked
vegetables (one rounded handful)
1 cup of leafy raw vegetables (the size
of one small hand holding a tennis ball)
Fruits
1 piece of fruit (the size of one regular 60
watt light bulb)
3/4 cup of juice
1/2 cup of canned fruit (the size
of one small)
1/4 cup of dried fruit (the size of two golf balls)
Milk, yogurt and cheese
1 cup of milk or yogurt (one
small hand holding a tennis ball)
1+1/2 to 2 ounces of cheese (the size of two to four dice)
Meal, Poultry, Fish, Dry Beans, Egg and Nuts
2+1/2 to 3 Ounces of cooked lean meat, poultry or
fish (the palm of your hand)
1 1/2 cup of cooked beans (two rounded handfuls; equal one serving of
meat)
3 eggs
6 tablespoons of peanut
butter (three golf balls; equals one serving of meat)
1 ounce whole nuts (one handful)
Fat Oils, and Sweets
2 ounces chips or pretzels (2 handfuls)
1 ounce
candies or sweets (one small handful)
1 teaspoon butter (the size of a pair of dice) |
