Correct Portion Sizes Eating smaller portions of food is one of the easiest ways to cut back on calories – but it can also be one of the most challenging, especially with the current trend of super-sizing. Huge portions, all-you-can-eat-buffets, and extra-large “single servings” of chips, candy bars, and other snack food can all contribute to overeating. Even if you’re not attempting to lose weight, you should be aware of portion size. Research has shown that Americans often overestimate the portion sizes for several foods and underestimate how many calories they consume each day by as much as 25%. Try pouring out your usual portion of pasta and measure it. Then, compare it to the label portion size. Chances are you’re eating two, three, or four times the amount on the label. The best way to determine the amount of food in a serving is to look at the food label and measure it out. For example, fill a measuring cup with a correctly sized portion of vegetables and then empty it onto a plate. This will help you learn what a serving size looks like and so you will be able to “eyeball” the amount of food and know whether there is too much or too little. Another good guideline to help you understand portion size is to compare a serving size to an object you recognize. Quit memorizing lists of ounces, cups, and tablespoons and start comparing your serving sizes to familiar objects. For example, a single serving of fruits and vegetables is about the size of your fist. Here are some more specific examples: A single serving of _______ is about the size of _______. An apple . . . a baseball A potato . . . a computer mouse A bagel . . . a hockey puck A pancake . . . a CD According to the USDA, 1 serving equals: GRAINS 1 slice of bread 1 hamburger roll, bagel, English muffin, tortilla ½ cup of cooked rice or pasta 3-4 small crackers 1 ounce of ready-to-eat cereal 2 pancakes, 4” in diameter 2 medium-sized cookies FRUITS ½ cup cooked or raw fruits ¾ cup of fruit juice 1 medium apple, banana, orange ½ grapefruit or mango ½ cup of berries VEGETABLES ½ cup cooked or raw vegetables ¾ cup of vegetable juice ½ cup of mashed potatoes 4 leaves of lettuce 1 small baked potato DAIRY 1-1/2 cups of ice cream 1 cup of yogurt or milk PROTEIN 2-3 ounces of cooked lean meat, poultry, or fish ¼ pound of hamburger 1 egg ½ cup cooked dry beans 2 tablespoons of peanut butter 1/3 cup of nuts Other ways of developing and maintaining proper portion control include the following: At Home Use smaller dishes at meals Serve food in correct portions and don’t go back for seconds Don’t keep platters of food on the table; you are more likely to “pick” at it or have a second servings without even realizing it Like butter or sour cream on your baked potato? Mayonnaise or cheese on your sandwich? Cream cheese on your bagel? Use half the amount you usually do—and save even more calories by using lower-fat varieties When snacking, place a few chips, crackers or cookies in a bowl to help prevent overeating At Restaurants Ask for half or smaller portions Eyeball your appropriate portion, set the rest aside, and ask for a doggie bag right away. If you have dessert, share. Keeping the right portion size in mind will help your body eat balanced meals and have the energy it needs to be physically active.