Heart Health e-mail
I get a daily column and a recent one speaks to portion sizes. None
of us will want to read this. I know that the portions are much
smaller than I had thought. If our bodies will accept these portions
as all they are going to get, we would have to lose weight.
Forget the Measuring Cup
If you’re trying to maintain a healthy weight, watching portion size
is just as important as choosing healthy foods. Eating too much of
even a low-fat food can add unwanted saturated fat, cholesterol, and
calories to your diet. Use these examples to estimate the size of a
single serving of food based on the size of everyday objects.
Breads, Cereals, Rice, Pasta, and other Grains
One serving is:
One slice of bread or 1/2 bagel (about the size of a hockey puck).
1/2 cup cooked rice (about the amount that would fill a cupcake
wrapper).
1/2 cup pasta (about an ice cream scoop).
Fruit and Vegetable Groups
One serving is:
One fruit or vegetable (about the size of a tennis ball).
1/2 cup chopped fruit or vegetable (about the size of a lightbulb).
Meat, Chicken, and Fish
One serving is:
3 ounces lean meat, chicken, or fish (about the size of a deck of
cards).
Cheese
One serving of dairy is:
One ounce of cheese (about the size of four dice).
Fats, Oils, and Sweets
One serving is:
A teaspoon of fat (roughly the size of the tip of your thumb).
As you can see, you don’t need a measuring cup or scale to understand
proper portion sizes. All it takes is a perceptive eye. Keep these
everyday items in mind when you sit down at the table. You’ll be
better equipped to make healthy eating decisions.
Hope this is useful to someone.
Lois