Practice Portion Control:
A Must for Weight Management

Research shows that Americans routinely underestimate the amount of food they are eating in today’s food servings. Restaurant and other eating establishments have significantly increased their serving sizes in the last few years, making it hard for consumers to recognize a standard food portion. Portion control is probably the most important aspect of weight management.

When nutritionists speak of portions from the Food Guide Pyramid, they are referring to standard serving sizes. Here are some helpful and easy ways to picture what a standard portion actually is:

• 1 piece of cornbread is the size of a small bar of soap

• ½ cup cooked cereal, rice, pasta, vegetable, or fruit is the size of a full cupcake wrapper.

• ½ cup of fresh fruit is the size of 7 cotton balls.

• 1 medium size fruit is the size of a tennis ball, or a ball with the diameter of your index finger.

• 1 ½ oz. of cheese is the size of a 9-volt battery, or three dominoes…1 oz. is about the volume of your thumb.

• 3 oz. of cooked meat, fish, or poultry is the size of a deck of cards, or a cassette tape.

• 3 oz. grilled/baked fish is the size of a checkbook.

• 1 tsp. of butter or margarine is the size of the tip of your thumb.

• 1 oz. of nuts or small candies is one small handful.
  

*Please make sure that you check with your doctor before starting any exercise program.  If you experience pain, extreme shortness of breath or other alarming symptoms stop and seek medical attention.  Many doctors now recommend having a complete physical with an exercise test after the age of 40, or for those with a strong history of heart disease. "No pain, no gain" is an out-of-date, incorrect statement when it concerns fitness.  Exercise doesn’t have to hurt to work!  Go at your own pace.