Are you unsure of what is a "portion" or "serving" of a particular food? You aren't alone! Many of us are confused about how many servings to eat or how much is too much. The American Dietetic Association has come up with some easy ways to help you visualize portion and serving sizes.

• 3 ounces of cooked meat = 1 cassette tape or a deck of cards
• 1/2 cup of cooked rice or pasta = 1/2 of a tennis ball
• 1 cup of leafy vegetables (lettuce, kale, spinach) = 1 tennis ball
• 1.5 ounces of cheese = 4 stacked dice
• 2 Tbsp. of peanut butter = 1 ping pong ball
• 1 cup of fruit = 1 baseball

It's also helpful to "recalibrate" yourself every so often. Pull out your measuring cups and spoons and do a check of how much you are eating. For example, do a check of how much cereal you eat by pouring your normal serving into a bowl and then putting it into a measuring cup (or cups). Compare it to the suggested serving size on the Nutrition Facts label. Are you eating more? Less? Instead of supersizing your meals, try downsizing. You'll find this is an easy way to cut calories and still eat the foods that you like.

Need more help with portions or serving sizes? Call or e-mail me!

This is general information only and should not replace advice or instructions given to you by your physician.

Ask Leah - Home | More Previous Articles