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Visualizing Helps with Portion Control

October 10, 2009

Portion control is probably one of the biggest factors for successful weight management. But with today’s supersized servings, it is easy to over-consume calories. We often believe one is eating correctly when, in reality, our portions are still too large, mainly because of the distortion we have with what a typical serving of food should look like.

This article is to help you determine what a proper serving size should look like. The next time you sit down to grub, think of comparing your plate to the items below and ask yourself how it measures up.

* 1/3 cup fruit, vegetables, cooked cereal, pasta or rice is the same size as a small fist.
* 3 ounces of cooked meat, poultry or fish is the same size as a deck of cards.
* One muffin should be the same size as a large egg.
* One pancake or waffle should be the same size as a four-inch CD.
* One small baked potato or sweet potato should be the same size as a computer mouse.
* One teaspoon of margarine or butter is the same size as a thumb tip.
* One ounce of cheese should be the same size as four dice.
* Two tablespoons of peanut butter should be the same size as a golf ball.
* Four small cookies such as vanilla wafers should be the same size as four casino chips
* One medium apple or orange is the same size as a baseball.

Yvette Quantz • Nutrition for You columnist • October 7, 2009

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