Keep in mind, eating healthy foods isn’t the only thing that matters. Portion size plays a huge role in weight loss and making sure you aren’t over eating! Using household objects is an easy way to measure portions especially when on the go. Below are serving sizes and references for the different food groups:
GRAINS
1 cup of cereal flakes = baseball
1 pancake = compact disc
½ cup of cooked rice = light-bulb
½ cup cooked pasta = light-bulb
1 slice of bread = cassette tape
1 bagel = 6 oz can of tuna
3 cups popcorn = 3 baseballs
FRUITS & VEGGIES
1 medium fruit = baseball
½ cup grapes = about 16 grapes
1 cup strawberries = about 12· berries
1 cup of salad greens = baseball
1 cup carrots = about 12 baby carrots
1 cup cooked vegetables = baseball
1 baked potato = computer mouse
MEAT, FISH, NUTS
3 oz lean meat & poultry = deck of cards
3 oz grilled/baked fish = checkbook
3 oz tofu = deck of cards
2 tbsp peanut butter = golf ball
2 tbsp hummus = golf ball
¼ cup almonds = 23 almonds
¼ cup pistachios = 24 pistachios
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DAIRY & CHEESE
1½ oz cheese = 3 stacked dice
1 cup yogurt = baseball
½ cup frozen yogurt = light bulb
½ cup ice cream = light bulb
FATS & OILS
1 tbsp butter or spread = poker chip
1 tbsp salad dressing = poker chip
1 tbsp mayonnaise = poker chip
1 tbsp oil = poker chip
SWEETS & TREATS
1 tbsp butter or spread = poker chip
1 tbsp salad dressing = poker chip
1 tbsp mayonnaise = poker chip
1 tbsp oil = poker chip