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Perfect Portion Sizes

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I know we have all found ourselves scratching our heads trying to figure out proper portion sizes.  So I decide to post this article from the food network that not only suggests ways to measure portion sizes but gives you everyday visual objects to make it that much easier.  Keep in mind to continue to track your intake of calories, proteins, fats and carbs because even proper portion sizes can contain excess of each.

Need help with portion control? Visual aids are a great way to make sure you’re really serving up a serving size, not two or three.

One serving of meat is about three ounces, roughly the size of a deck of cards.
A one-cup serving of pasta or rice should be about the size of a tennis ball. You’ll fill up faster on a serving of grains if you choose healthy whole grains whenever possible.
It takes about 850 peanuts to produce an 18-once jar of peanut butter, so a little of the stuff packs a powerful protein punch. Two tablespoons, about the size of a ping pong ball, is an appropriate serving size.


Vegetables from all colors of the rainbow are an important part of a healthy diet. A serving of cooked veggies is half a cup, or about the size of a baseball.

Dried fruit keeps longer than fresh fruit, but it also has 4 to 5 times the calories by weight. One serving of dried fruit is about 1/4 cup, or about the size of a large egg or ping pong ball.

 When not covered in cheese and sour cream, potatoes aren’t hard on the waistline and are high in potassium and vitamins C and B6. A perfectly portioned baked potato should be about the size of a computer mouse.
 Don’t go for a cartoon-sized stack of flapjacks – one compact disc-sized pancake is the recommended serving size.
A few cheese cubes and some fruit is the perfect mini-meal between lunch and dinner. To make sure you’re noshing on the right amount, roll some dice. A serving of cheese is one ounce, or the size of six dice.

Fish is another important way to get protein on your plate. Each serving of fish should be roughly three ounces, or the size of a checkbook.

To measure 1 tsp just use the end of your thumb from the top of the finger nail to the bottom.

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