10 Tips for Measuring Perfect Portion Sizes. Need help with portion control? Visual aids are a great way to make sure you are serving up a serving size,

10 Tips 10 Tips for for

Measuring Measuring Perfect Perfect

Portion SizesPortion Sizes

Need help with Need help with

portion control?portion control?

Visual aids are a great Visual aids are a great way to make sure you way to make sure you

are serving up a are serving up a serving size, not two or serving size, not two or

three!three!

One serving of meat is about three ounces One serving of meat is about three ounces or roughly the size of a deck of cards.or roughly the size of a deck of cards.

A one cup serving of rice or pasta A one cup serving of rice or pasta should be about the size of a should be about the size of a

tennis ball. You will fill up faster tennis ball. You will fill up faster on grains if you will chose healthy on grains if you will chose healthy whole grains whenever possible.whole grains whenever possible.

It takes about 850 peanuts to produce It takes about 850 peanuts to produce an 18 oz. jar of peanut butter so a an 18 oz. jar of peanut butter so a little of the stuff packs a powerful little of the stuff packs a powerful

protein punch! Two tablespoons, or protein punch! Two tablespoons, or about the size of a ping pong ball, is about the size of a ping pong ball, is

an appropriate portion size.an appropriate portion size.

Veggies from all colors in the rainbow Veggies from all colors in the rainbow are an important part of a healthy diet. are an important part of a healthy diet. A serving of cooked veggies is a half a A serving of cooked veggies is a half a

cup or about the size of a baseball.cup or about the size of a baseball.

Dried fruit keeps longer than fresh Dried fruit keeps longer than fresh fruit but it also has 4-5 times the fruit but it also has 4-5 times the calories by weight. One serving of calories by weight. One serving of dried fruit is about ¼ cup or the dried fruit is about ¼ cup or the

size of a ping pong ball.size of a ping pong ball.

When not covered in cheese and sour When not covered in cheese and sour cream, potatoes aren’t hard on the cream, potatoes aren’t hard on the waistline and are high in potassium waistline and are high in potassium and vitamins C and B6. A perfectly and vitamins C and B6. A perfectly portioned baked potato should be portioned baked potato should be

about the size of a computer mouse. about the size of a computer mouse.

Don’t go for the cartoon sized Don’t go for the cartoon sized stack of pancakes! One stack of pancakes! One CD-sized pancake is the CD-sized pancake is the

recommended serving size.recommended serving size.

A few cheese cubes and some fruit is A few cheese cubes and some fruit is the perfect mini-meal between the perfect mini-meal between

lunch and dinner. To make sure you lunch and dinner. To make sure you are getting the right amount roll are getting the right amount roll some dice. A serving of cheese is some dice. A serving of cheese is one ounce, the size of six dice.one ounce, the size of six dice.

Fish is another important way to Fish is another important way to get protein on your plate. Each get protein on your plate. Each

serving of fish should be roughly serving of fish should be roughly three ounces, or the size of a three ounces, or the size of a

checkbook.checkbook.

Oils and fats should be used Oils and fats should be used sparingly! A serving size is sparingly! A serving size is one teaspoon or about the one teaspoon or about the

size of your thumbnail.size of your thumbnail.