• 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:

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

• 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

• 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

• 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

• 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

• 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