As had been earlier promised in the previous post on Tips to Avoid Overeating, here is the guide to help you check the portion sizes of your meals. But before we go into that, it would be nice for you to know the ideal portions that you should aim for:
- 1.5-2 cups fruits & 3 cups vegetables
- 6-7 servings grains: ½ cup rice or pasta, 1 slice of bread, 1 cup cereal, etc.
- 3 servings low-fat dairy: 1 cup milk or yogurt, ¼ cup cottage cheese, 1.5 ounces cheese
- 5-6 one-ounce equivalent servings protein
- 5-6 portions (teaspoons) oils and fats
- 100-300 “extra” calories from snacks, dessert, alcohol or overeating
When counting calories, an easy way would be to estimate portion sizes. Have a mental image of the size of the following items and these will help you determine normal serving sizes:
- a deck of cards
- a poker chip
- a baseball
- a hockey puck
- a CD
- some dice
- a light bulb
Below are some useful tips:
1. Baked Potato (1 serving of vegetable)
- 1 small potato = a computer mouse
- When you are served a giant potato loaded with toppings, opt to eat a small portion (the size of a computer mouse) and wrap the rest for takeout. Remember that giant potatoes full of toppings usually mean extra calories.
- If you have an option as to the kind of potato, choose a sweet potato. It has vitamin C, potassium, calcium, vitamin A, folate and beta-carotene.
2. Pasta (1 serving of grains)
- 1 portion size of pasta is equal to ½ cup pasta
- ½ cup pasta = ½ a baseball
- Opt to use whole-weat blend pasta for extra fiber.
- For sauces, go for marinara sauce instead of the creamy sauces such as Alfredo and opt for low-fat salad dressings for pasta salads.
- If you would like to eat more pasta, you can skip the bread basket but do not forget to add those grains into your daily count.
3. Waffles (1 serving of grains)
- 1 portion size pancake or waffle = the size of a CD.
- For a healthier food, order a small pancake and one egg. That is equal to a serving each of grains and protein.
- Order whole grains (buckwheat, whole wheat) for more fiber and nutrition.
- When choosing a topping for your waffle, opt for fresh fruits or a sugar-free syrup.
4. Bagels and Muffins (1 serving of grains)
- 1 small muffin = a tennis ball
- ½ a medium bagel = a hockey puck
- Just like the potatoes, bigger bagels and muffins add up the calories. A low-fat muffin and a typical bagel gives you about 300 calories each. If you spread some butter or cream cheese, you’ve added more fat and calories and your healthy breakfast suddenly becomes a 500-calorie bust.
- Opt for whole-grain bagels as the high fiber will curb hunger later.
5. Cheese (1 serving of dairy)
- 1 portion size of cheese = four dice
- Cheese is high in calcium as well as fat. For a healthier option, try low-fat cheeses.
- Remember that a healthy diet allows just two to three servings of low-fat dairy.
- Ask for less cheese or low-fat cheese on pizza.
6. Meat (1 serving protein)
- A 3-ounce portion size = a deck of cards or the palm of your hand (minus fingers)
- Lean protein in every meal can help with weight loss. Examples of these are: fish, poultry, eggs, nuts and beans.
- Keep in mind that you only need five to six ounces a day. So an egg at breakfast or ¼ cup nuts as a snack leaves about 3 oz. for your main meal.
7. Peanut Butter (1 serving of protein)
- 1 portion size or 2 tablespoons = a golf ball
- Research has shown that snacking on peanuts and peanut butter in controlled amounts is a good way to control hunger. However, you should take note of the standard portion size to avoid gaining weight. Keep in mind that one portion size has about 190 calories and 17 grams of fat.
8. Chinese Food (1 to 2 serving of grains)
- 2 portion sizes cooked rice = a light bulb
- 1 portion size = a full cupcake wrapper
- Rice is a low-fat and low-calorie food.
- Steamed rice has fewer calories than fried rice.
- Brown rice has more fiber than white rice.
9. Fats and Oils (1 serving of fats and oils)
- 1 portion size of fat or 1 teaspoon = a poker chip or a stack of four dimes
- You have to be mindful of the fat if you want to lose weight. You may opt to use spray cooking oils instead of liquid and use a heart-healthy olive or canola oil instead of butter.
- When having a salad, opt for vinaigrette salad dressings and have it on the side.
10. Broccoli and Berries (1 serving fruits and vegetables)
- 1 serving fruits & veggies = 1 baseball or the size of your fist
- 1 cup leafy greens = 2 tennis balls
- Green, red, and orange foods have lots of nutrition. Examples would be berries, red bell peppers, tomatoes, pumpkin and sweet potatoes.
- On the other hand, dark greens are heart healthy. Examples would be spinach, broccoli, Swiss chard and kale.
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