“I think, as a nation, we have lost our perception of what a portion size is.”
–RD Rebecca Eastep, as quoted by The Times and Democrat
This year, let’s bring America out of it’s portion distortion. Take an oath right now to focus on correct serving sizes for food items instead of just depending on the food industry who can make portions as large as they would like. I recommend purchasing smaller plates and bowls, measuring cups and a food scale for use in 2011. Even though I advise getting these items, I know that it is not realistic to carry a food scale, etc. into restaurants and use at friend’s potluck parties. Because of this, here is a list of common meal components and tricks for eyeballing their correct portions.
Deck of Cards = 3 ounces of meat
Checkbook = 3 ounces of cooked fish
Cassette Tape = 3 ounces of tofu, 1 slice of whole wheat bread
Baseball or Fist = 1 cup leafy greens, carrots, cooked vegetables, 1 cup yogurt, 1 cup cereal, 1 cup popcorn, 1 cup strawberries, 1 medium orange or apple
Light Bulb = 1/2 cup grapes or blueberries
Mouse Pad = 1 small potato, 1/2 cup cooked brown rice, 1/2 cup cooked pasta or couscous
Golf Ball or Ping Pong Ball = 1/4 cup nuts, 2 tbsp. hummus, 2 tbsp. nut butter
Tip of Thumb or one dice = 1 tsp. butter or nut butter
4 dice = 1 1/2 ounces of cheese
Do you know of any other eyeball measurements for food items? Please share!
Jessica, Nutrition Counselor