It can be time consuming and hard to measure every serving of food that you eat, but it’s important to know the difference between a serving size and a portion size. A serving size is the amount of each food that you are supposed to eat during a meal or snack, while a portion size is the amount that you actually eat. When you don’t watch your portion sizes, it’s easy to over eat and consume too many calories.
Here are some easy ways to use your hand or other everyday objects to measure your serving sizes.
- One serving of meat or poultry should be the size of your palm or a deck of cards.
- One three ounce serving of fish should be the size of a checkbook.
- One half cup serving of ice cream should be the size of a tennis ball.
- A half cup serving of rice, pasta, or snacks should be a rounded handful, or the size of a tennis ball.
- Two tablespoons of peanut butter should be the size of a ping-pong ball.
- One cup of chopped fruit or veggies should be the size of a fist or baseball.
- A medium apple or orange should be the size of a tennis ball.
- One medium baked potato should be the size of a computer mouse.
When you eat at home, you can control how much you eat by measuring out serving sizes of snacks rather than eating from the bag or package. Serving your food on smaller plates can help trick the mind into feeling fuller faster, and half of your plate should contain fruits and veggies. If you catch yourself eating because you are bored, try doing other activities to keep yourself busy.
With these tips and tricks, you’ll be a master of portion and serving sizes in no time, and on your way to eating healthier.