As you grab a large handful of pistachios from the bowl on the coffee table, do you know how many servings are actually in your palm? Probably not. And, just because it’s only one piece of steak on your plate, that doesn’t mean that one piece of steak is a single serving size. If you ordered it out in a restaurant, it’s likely a serving size that could feed three people!
While getting more food for your dollar seems like a good deal for your wallet; it’s a bad deal for your waist. You might be surprised to learn what is considered a recommended serving size. For items that come individually wrapped, it’s easy to follow the serving size on the packaging but for items that aren’t already packaged as single servings, it’s more difficult.
Consider these guidelines:
- One serving of meat or poultry is the size of the palm of your hand or a deck of cards.
- One 3-ounce (84 grams) serving of fish is the size of a checkbook.
- One half cup (120 mL) of ice cream is the size of a tennis ball.
- One serving of cheese is the size of a pair of dice.
- One half cup (80 grams) of cooked rice, pasta, or snacks such as chips or pretzels looks the size of a rounded handful, or a tennis ball.
- Two tablespoons (32 grams) of peanut butter is the size of a ping-pong ball.
- One cup (90 grams) of chopped raw fruits or vegetables is the size of a baseball.
- One medium apple or orange is the size of a tennis ball.
- One quarter cup (35 grams) of dried fruit or nuts is the size of a golf ball or small handful.
- One cup (47 grams) of lettuce is four leaves (Romaine lettuce).
- One medium baked potato is the size of a computer mouse.
Some other tips include:
- Use measuring cups for food like cereal and pasta until you get better at judging portion sizes.
- Avoid eating straight from the bag to avoid overeating.
- Avoid eating while doing other activities, such as watching television or talking on the phone, to avoid mindless eating that can lead to eating too much.
- Serve food on smaller plates so your plate looks fuller and more satisfying.
- Fill half of your plate with non-starchy vegetables, such as leafy greens, and divide the other half of your plate between proteins and whole grains.
- Be sure to also put portion control into practice when attending holiday luncheons and dinners.
- If given the option, choose the smaller or lunch-size portion of a meal.
- Order an appetizer instead of a full meal.
- Share your meal with a friend, or immediately box half of your meal in a to-go container and give yourself a meal for another day.
- Fill up on lower-calorie foods, such as a salad, before diving into a calorie-heavy main course.
You can enjoy all of your favorite foods without the guilt when you enjoy in moderation!
Virta Health can help you stay on course with a healthy lifestyle during the holiday season and all year round. Learn more about Virta and enroll in this EWTF benefit at no additional cost.