Portion Sizes

I apologize for being MIA these past days. I've been crazy busy. Anyhow, I received emails from a few friends with suggestions for topics to blog about. So, here is the first one!

Portion Sizes

1. Cooked pasta or oatmeal = 1/3- 1/2 cup
2. Bread = 1 slice
3. Crackers = 6 squares
4. Bagel = 1/2 whole
5. Pancakes = 1 (4 inches across, 1/4 inch thick)
6. Pita = 1/2 of a 6 inch whole
7. Corn or flour tortilla (6 inch across) = 1
8. Couscous = 1/3 cup
9. Cooked rice = 1/3 cup
10. Grits = 1/2 cup
11. Baked beans = 1/3 cup
12. Corn kernels = 1/2 cup
13. Corn on the cob = 1/2 large
14. Plantain = 1/2 cup
15. Potato baked with skin = 1/4 large (3 ozs)
16. Mashed potato = 1/2 cup
17. Hummus = 1/3 cup
18. Snack chips (potato or tortilla) = 9-13 pieces
19. Dried fruit = 1/4 cup
20. Mixed berries, cherries, or cubed cantelope = 1 cup
21. 100% fruit juice = 1/2 cup
22. Pear, or banana = 1 small
23. Apple or orange = 1 small (about the size of a tennis ball)
24. Cooked carrots = 1/2 cup
25. Raw leafy vegetables = 2 cups
26. Raw vegetables, chopped = 1 cup
27. Chopped, cooked or canned vegetables = 1/2 cup
28. Grapes = 17 count
29. Low-fat cheddar cheese = 2 oz or the size of 2 dominoes
30. Low-fat or fat free milk or yogurt = 1 cup
31. Part-skim mozarella cheese = 1 1/2 oz or about 1/3 cup shredded
32. Cooked fish or chicken breast = 3 oz or the size of a deck of cards
33. Cooked lean meat = 1 1/2 oz (half of a deck of cards)
34. Cooked beans or lentils = 1/2 cup or about the size of an ice cream scoop
35. Egg = 1 medium
    
36. Angel food cake = 2 oz (about 1/12 cake)
37. Brownie small, unfrosted = 2 inch square
    
38. Cake frosted = 2 inch square
    
39. Doughnut, glazed = 3 3/4 inch across (2 oz)
    
40. Fruit spread = 1 1/2 Tbsp
    
41. Honey = 1 Tbsp
    
42. Ice cream = 1/2 cup
    
43. Jam or jelly regular = 1 Tbsp
    
44. Spaghetti sauce or pasta sauce, canned = 1/2 cup

Use a smaller plate every time u eat and drink a glass of water at each meal....I promise, you will be better able to control your portions.

All in moderation

Portion control is a useful tool to help you maintain a healthy weight. If you replace high calorie foods with low calorie ones (fruits/vegetables), you'll get the nutrients you need, feel satisfied and reduce the number of calories you consume.