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Your guide to portion control

Fix Up Your Plate:

  • Make half your plate fruits and vegetables.
  • Add lean protein.
  • Include whole grains.
  • Pair your meal with fat-free or low-fat (1%) milk
  • Avoid extra fat.
  • Satisfy your sweet tooth in a healthy way.
  • Enjoy your food, but eat less and take your time.
  • Use a smaller plate and avoid over sized portions.

Portion Sizes:

My plate

Grains

Grains

  • 1 cup of cereal = baseball
  • 1 pancake = CD
  • ½ cup cooked rice = light bulb/tennis ball
  • ½ cup cooked pasta = light bulb/tennis ball
  • 1 slice of bread = cassette tape
  • 1 bagel = 6 oz can of tuna
  • 3 cups popcorn = 3 baseballs


Fruits and Vegetables

fruits

  • 1 medium fruit = baseball
  • ½ cup grapes = about 16 grapes
  • 1 cup strawberries = 12 berries
  • 1 cup of salad greens = baseball
  • 1 cup carrots = about 12 baby carrots
  • 1 cup cooked vegetables = baseball
  • 1 baked potato = computer mouse

Dairy & Cheese

dairy-and-cheese

  • 1 ½ oz cheese = 3 stacked dice
  • 1 cup yogurt = baseball
  • ½ cup frozen yogurt =
  • light bulb/ tennis ball
  • ½ cup ice cream = light bulb/tennis ball

Fats & Oils

fats-and-oils

  • 1 tbsp butter or spread = poker chip
  • 1 tbsp salad dressing = poker chip
  • 1 tbsp mayonnaise = poker chip
  • 1 tbsp oil = poker chip

Sweets & Treats

sweets and treats

  • 1 piece chocolate = dental floss package
  • 1 brownie = dental floss package
  • 1 slice of cake = deck of cards
  • 1 cookie = about 2 poker chips

Meats, Fish & Nuts

meats

  • 3 oz lean meat & poultry = deck of cards
  • 3 oz grilled/baked fish =
  • a checkbook
  • 3 oz tofu = deck of cards
  • 2 tbsp peanut butter = golf ball
  • 2 tbsp hummus = golf ball
  • ¼ cup almonds = 23 almonds
  • ¼ cup pistachios = 24 pistachios

did you knowDid you know?

You can buy local goods, crafts and food at the Post Falls Local Market! The Post Falls Local Market, presented by the Lion’s Club, will be held at the Post Falls City Hall Plaza (408 N Spokane Street) starting in early summer 2013. For detailed information, contact Kiwi at [email protected] or 208-262-6836.

Source: Kathleen Zelman, MPH, RD, LD, Director of Nutrition for WebMD. Reviewed on September 27, 2012.

Tags: healthy eatingportion control

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