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Even if you’re focused on making healthy food choices your efforts to lose excess body fat can be hindered by overeating. The current obsession with “supersizing” everything only makes it more difficult to recognize what a regular portion of food truly looks like. Remember the giant Costco muffins?
While we recommend that you go through the effort of weighing and measuring what you eat at least once to give you a visual to relate to the serving size on the package, it may not always be possible, or appropriate. After all, you can’t exactly break out the scale at your favorite restaurant.
Fortunately, the chart below gives a visual cue for some commonly eaten items. Use it to help you gain control of how much you eat while you’re watching what you eat.
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Visual Cue
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Approx. Size
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Foods
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Woman's fist or baseball
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1 cup
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Green Salad, frozen yogurt, med. piece of fruit, baked potato
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Rounded handful
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1/2 cup
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Cut fruit, cooked vegetables, pasta, rice, cooked cereal
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1 oz.
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Pretzels or snack food, nuts
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Golf ball or large egg
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1/4 cup
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Dried fruit, like raisins
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Deck of cards
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3 oz.
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Meat, poultry
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Checkbook
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3 oz.
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Grilled fish
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6 dice
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1-1/2 oz.
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Natural, unprocessed cheese
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Thumb tip
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1 tablespoon
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Mayonnaise
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1 die
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1 teaspoon
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Butter
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Ping pong
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2 oz.
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Peanut butter
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Yo-yo
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1/2 cup
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Cereal
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