Nutrition Specialist Renee Brunetti, LD/N, Put together this visual aid to choosing proper food portions.
Visual examples of different size food portions:
- 1 medium fruit -- tennis ball or tight fist
- 1/2 cup of fruit, veggie, cooked cereal, rice or pasta -- cupcake or tight fist
- 1 cup of raw salad -- the amount you can hold in two hands cupped together.
- 1 medium baked potato -- computer mouse
- 1 cup of cold cereal -- large handful or tight fist
- 1-ounce bagel -- a yo-yo
- 3 oz of meat, poultry or fish -- palm of a woman's hand or deck of cards
- 1 ounce of cheese -- 4 dice or the top half of your thumb
- 3 1/2 ounces of tofu -- 4 ice cubes
- 1 ounce of meat, fish, chicken or poultry -- 1 egg
- 1 teaspoon -- the tip of a medium-framed woman's thumb (also, 3 tsp is equal to 1 tbs)
- 1 ounce of pasta will cook up to about 2 ounces, which is equivalent to 1/4 cup. Pasta doubles in volume.
- 2 tablespoons of rice cook up to about 6 tablespoons, or about 1/3 cup. Rice triples in volume.
One great weightloss tips for making it seem like you have more food is to use a smaller plate to put it on. Use a small place and pile it high with the servings above. You'll have no trouble maintaining your weight or losing, if that is your goal.