Here's a quick and easy guide to portion sizes:
- A piece of poultry or meat (3 ounces) should be about the size of the palm of your hand.
- A piece of fish should be the size of a deck of cards or the size of a checkbook.
- 1/2 cup of pasta or rice should be about the size of a tennis ball.
- A pancake or waffles should be the size of a CD.
- A serving of peanut butter, two tablespoons, is the size of a Ping-Pong ball.
Some tips for portion control:
- Read the nutrition facts label on food packages to learn the suggested serving size. If you eat more than the serving size, it means you are eating more calories than the label shows.
- Measure out your food until you get a better idea of what a serving size should look like.
- Don't eat out of a bag or box -- serve yourself the correct amount. This is a great idea for snacking, too -- measure out the portion size you want to eat and package it in a small baggie to keep from over-eating.
- Eat on a plate, sitting at the table. Eating at your desk or on the soda does not help us eat mindfully.
- Eat lean meats, drink non-fat or low-fat milk, and make half your grains whole. Eat lots of fruits and veggies.
- Drink plenty of water!
For more information on portion sizes and portion control visit: