By - July 1, 2017

Portion Power!

Be. committed

When you’re trying to eat right, one of the biggest challenges is learning proper portions for your food. Our waistlines — and our health — depend on us making better choices. So what are proper portions? And how can we determine them without using measuring cups or kitchen scales?

First, we have to start with the recommended serving sizes from the USDA. Use the chart below to help you easily remember proper portions.

Meat or tofu

1 serving equals And looks like
3 ounces A deck of cards


1 serving equals And looks like
3 ounces An iPhone 7

Fruit, vegetables or cereal

1 serving equals And looks like
1 cup A baseball

Cooked rice or pasta

1 serving equals And looks like
1/2 cup A computer mouse


1 serving equals And looks like
1 1/2 ounces Three stacked dice

Oil, butter, mayonnaise or salad dressing

1 serving equals And looks like
1 Tablespoons A poker chip

Nut butter (peanut, almond, cashew) or hummus

1 serving equals And looks like
2 Tablespoons A golf ball

The next step is tackling temptation. It’s easy to overeat when you aren’t paying attention to your portions.

  • Portion your snacks ahead of time. Divide your favorite snacks into snack bags or put a single serving in a bowl instead of eating straight from the package.
  • Serve meals on individual plates rather than setting the serving dishes on the table.
  •  Dish out enough fruits and vegetables to cover half the plate before adding protein and grains.
  • Store tempting foods out of immediate eyesight and in harder-to-reach locations. Out of sight often means out of mind!
  • Package half your meal to go or share a meal with someone else when eating out.
  • Read nutrition labels carefully to make sure you’re only eating one serving. Some snacks and drinks have more than one serving in a single package.

Taken all together, these tips for watching your portions can help prevent overeating. Keep them in mind, and you may find it easier to have a balanced plate!