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Portion size is an important component to building a long-term, sustainable healthy lifestyle. In the days of buy-one-get-one-free and super-size, it's hard to control portion size as we go about our day. These tips might help:
Eating out
- Split an entrée with a friend.
- Ask the waiter for a "to-go" box and use it at the beginning of the meal to wrap up half of your food to take home.
Eating at home
- Avoid the ease of second and third helpings. Serve food from the kitchen and not in serving dishes at the table.
- When snacking in front of the TV, put the correct portion on a plate or in a bowl and leave the package in the kitchen.
- You can't spoil your dinner with healthy snacks. If you feel hungry between meals, eat a piece of fruit or small salad to avoid overeating during your next meal.
- Replace the candy dish with a fruit bowl.
- Store tempting foods, like cookies, chips, or ice cream, out of immediate eyesight, like on a high shelf or at the back of the freezer. Move the healthier food to the front at eye level.
Portion sizes made easy
| Food item - serving size |
Like-size item |
| One cup of vegetables |
A baseball |
| One serving of mashed potatoes |
A band-aid box |
| 1.5 oz of hard cheese |
Three dice |
| ½ cup ice cream |
Light bulb |
| ¼ cup almonds (24 almonds) |
A golf ball |
| 3 oz. cooked chicken |
A deck of cards |
| 3 oz. cooked lean beef |
A deck of cards |
| 1 tsp. salad dressing |
A poker chip |
| One muffin |
A hockey puck |
| One cup of chili |
A baseball |
| One 3 oz. hamburger |
A deck of cards |
| 3 oz. of fish |
A checkbook |
| One bagel |
6 oz. can of tuna |
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