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Controlling food portions—serve the perfect amount

 

Keep an eye on portion size.

Making healthy choices...

It’s the new year and we’d like to remind everyone to be mindful of portioning your food. To help keep those healthy eating new year resolutions, check out the information below for some good visuals and serving sizes:

Good Rules of Thumb

Food Regular Serving Size Serving Size is Equivalent to
Bread, Cereal, Rice, and Pasta
  • 1 slice of bread
  • About 1 cup of ready-to-eat cereal
  • 1⁄2 cup of cooked cereal, rice, or pasta
  • 1⁄2 cup of pasta = a tennis ball
Vegetable Group
  • 1 cup of raw leafy vegetables
  • 1⁄2 cup of other vegetables
  • 3⁄4 cup of vegetable juice
  • 1⁄2 cup = A rounded handful
  • 1 regular potato = a computer mouse

Fruit Group  

  • 1 medium apple, banana, orange, pear
  • 1⁄2 cup of chopped, cooked, or canned
  • 3⁄4 cup of fruit juice
  • 1/4 cup dried fruit =  a small handful or golf ball or egg
  • 1⁄2 cup = A rounded handful
  • 1 medium piece of fruit is = a women’s fist
Milk, Yogurt, and Cheese:
(cow, goat, soy, almond etc.)
  • 1 cup of milk or yogurt
  • 1-1⁄2 ounces of natural cheese
  • 2 ounces of processed cheese
  • 1⁄2 cup ice cream
  • 1 oz. of cheese = a matchbox  or a a pair of dice
  • I cup of milk = a baseball
Meat
  • 2–3 ounces of cooked lean meat, poultry, or fish
  • 1 oz serving of serving of meat = matchbox
  • 3 oz. of meat = a deck of cards
  • 8 oz. of meat = a thin paperback

Beans Fish, Dry Beans, Eggs, and Nuts

  • 1⁄2 cup of cooked dry beans
  • 2–3 oz of tofu
  • 21⁄2 ounce soy burger or bean burger
  • 1 egg
  • 2 tablespoons of peanut butter
  • 1⁄3 cup of nuts
  • 2 Tablespoons of peanut butter  or nuts = a ping pong ball
  • 2–3 oz. of tofu = deck of cards
  • 1⁄2 cup beans = billard ball
  Fats and Oils 
  • 1 tsp butter, margarine, oil
  • One die

We hope you find these tips useful. Stick to your goals and you will achieve them! ~ Dr. Elizabeth Redmond 

Resources:

Follow Dr. Elizabeth Redmond on Google+

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