One of the major contributors to obesity in this country today is the growing portions that are used to measure food. People are obsessed with finding the best value for their money, and so the food industry seems to continue to offer larger and larger portions. This makes it harder for Americans to understand how to measure a proper portion size.
Read the nutrition label
When you buy packaged foods, there will be a nutrition label that indicates the exact extent of a portion. And usually in a measure, such as cups, teaspoons or ounces. If it is a product such as biscuits or bread, then the portion may be of 12 biscuits or a slice, respectively.
The portion of meat is three ounces This is about the size of a deck of cards, a bar of soap or the palm of your hand. Each 1 ounce of meat is the size of a matchbox. A book-sized meat amounted to about 8 oz.-the typical size of a slice that you can find in a restaurant, which is much more than necessary!
For fish, a 3 oz portion will be about the size of a checkbook.
Portions of milk are often given in ounces as well. A serving of milk, for example, 8 oz This is the equivalent of 1 cup, which is approximately the size of your fist. A glass normal size usually contains about 2.5 servings of milk. Drinking milk into smaller glasses to reduce the size of serving.
The portion of cheese is smaller, about 1 oz. This is the same size of 4 dice combined.
Yogurt should be the same size of milk 1 cup or size of your fist.
A medium potato is about the size of a mouse. This is a size appropriate portion. For pasta, you’ll want half a cup. This is the size of a tennis ball or the middle of a softball. Bagels are often sold in "excellent format" in the supermarket. The portion of a donut should be only the size of a hockey puck. A pancake or waffle should be about the size of a CD. A muffin should be just as big as a tennis ball. Two portions of rice would be the size of a light bulb or can be measured 1 serving as the size of one pack cupcake.
Fruits and Vegetables
Fruits and vegetables are low calorie and portion is not so important. However, here are some few visual comparisons. A serving of fruit and vegetables is the size of a baseball. A serving of green leafy vegetables size is the size of 2 tennis balls. A medium apple or orange is the size of a tennis ball.