Even if you are diligent about making healthy food choices, you must still pay attention to portion sizes to manage your weight. Eating too much food is a major cause of weight gain. Restaurants and processed foods contribute to distorted ideas about portion sizes. Most restaurants serve between two and eight times the standard serving sizes recommended by the U.S. Department of Agriculture. While a food scale and measuring cups can help you determine portion sizes at home, you need to learn to identify proper portions when eating out. Certain cues can help you eyeball portions without your measuring devices.
Proteins
When eyeballing meat, think of a 3- to 4 -oz. serving of cooked beef or chicken as being the size of a deck of cards or the palm of your hand, excluding your fingers. A 3-oz. serving of grilled fish resembles a checkbook in size. For beans, a ½-cup serving is the amount that fits into a cupcake wrapper. If you use peanut butter or almond butter as a source of protein, a standard 2-tbsp. serving is about the size of a ping-pong ball.
Grains
Many commercial bagels, muffins and rolls are equal to 4 oz., or four servings, of grains. A mini-bagel, half of an English muffin or a 2-inch diameter bakery muffin are each considered one true serving. When considering pancakes, one the size of an audio CD is a serving. A slice of corn bread the size of a bar of soap is a serving, and a standard slice of bread is about the size of a cassette tape. One cup of pasta equals 2 oz. of grains, or two servings, and is about the size of your fist. One cup of rice, quinoa or barley equals two servings of grains and can be visualized as the size of a tennis ball.
Dairy
When portioning out dairy products, think of 1 cup of milk -- or 8 oz.-- as filling up 2/3 of a can of soda. For cheese, a 1-oz. serving looks like a pair of dice, and 1 1/2 oz. counts as one of the three recommended cups of dairy you should consume daily. A 1-cup serving of ice cream or frozen yogurt is about the size of a baseball.
Fats and Snacks
When portioning out salad dressing, think of a 2-tbsp. serving as fitting inside a ping-pong ball. If you choose to use butter, a teaspoon is about the size of the tip of your thumb. An ounce of nuts is a scant handful and an ounce of chips is equal to about two small handfuls. Small candy, such as chocolate chips, is usually measured by the ounce as well, equal to a small handful. If you visit fast food establishments, stick to small sizes of soda and fries.
Fruits and Vegetables
A standard baked potato is about the size of a computer mouse. A baseball-sized serving of green salad equals 1 cup of vegetables. For 1/2 cup of cooked vegetables, such as broccoli, cauliflower or peas, serve yourself an ice-cream scoop-sized portion. Six asparagus spears, eight baby carrots and one ear of corn also equal one veggie serving. One medium-sized piece of fruit, about the size of the average fist, equals a 1-cup serving of fruit. About 15 grapes make up 1/2 cup. If you choose dried fruit, a 1/4-cup serving -- counting as one-third of your minimum 1 1/2 cups recommended daily -- is about the size of a large egg.
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