One way to maintain a healthy lifestyle is to take control of portions. The larger the portion, the more calories you are consuming. However, judging portions more accurately doesn’t have to be a difficult task. These serving size tips are sure to get you back on track, and to keep you from overindulging.
Portion size versus serving size
There are easy, healthy ways to keep track of proper portioning and serving sizes. A portion is how much food you choose to eat. It makes no difference if your food comes from a restaurant, package, or your own kitchen. A portion is the amount of food that you put into your mouth. A serving size is the amount of food that is used to provide dietary guidelines or recommendations. Servings and portions are not always the same.
Common serving sizes:
- 1 slice of bread (a sandwich has two servings of bread)
- 2 cups of cooked rice or pasta
- 1 pancake (about the size of a CD)
- 1 small piece of fruit (the size of your fist)
- 2 cups of fruit juice (most bottles of juice have more than one serving)
- 1 cup of milk or yogurt
- 1 teaspoon of margarine (about half the size of your thumb)
- ½ cup of ice cream (about the size of a baseball)
- 2 ounces of cheese (about the size of a matchbox)
- 2-3 ounces of meat (about the size of a deck of cards)
Aim to live a more balanced lifestyle and stay on top of portion controlling. This is a great way to help you make healthier decisions!