Even if we’re eating the right foods, we can still eat too much.  Lack of portion control is a BIG reason our nation is getting chubbier.  Portion sizes are much smaller than you might think.  Here are some common portions:

1 slice of bread
½ cup cooked pasta or rice
1 small piece of fruit (tennis ball or baseball size)
¾ cup fruit juice
1 cup cut up melon or berries
1 cup milk or yogurt
3 ounces of meat (think the size of a deck of cards)

The fact is many of our servings are well above the portion sizes.  We have become accustomed to these larger servings and often feel “ripped-off” if we don’t get the portion expected in a restaurant.  We can make a huge difference in controlling our weight and improving our health by utilizing portion control.  If you don’t have it in you to measure everything out, use some simpler methods:

·        The plate method can ensure you have the correct proportions on your plate by filling half your plate with vegetables (this does not include corn and potatoes!), a quarter of your plate with starch (insert corn and potatoes here), and a quarter of your plate with meat.  Add a fruit and milk serving on the side to complete your meal and include all of the food groups. 

·        I know you have heard it before, but when you go out, split your meal with a friend or put half in a box before you start eating.  Use the other half for leftovers.  This saves you from overeating and helps pad your wallet.

·        Keep an eye on your portion sizes by using everyday items.  1 cup is about the size of a baseball; cut it in half for a half cup.  The tip of your thumb to the first knuckle is about the size of a teaspoon.  Multiply that by 3 for a tablespoon.  6 dice is the amount of 1.5 ounces of cheese, and 3 ounces of meat is the size of a deck of cards.

 To give you an idea of how much our portions have changed and how much it has affected our waistline, take the Portion Distortion quizzes from the National Heart Lung and Blood Institute at http://hp2010.nhlbihin.net/portion/index.htm

Catherine Joiner
Cardiac Clinical Dietitian