What is a Regular Portion of Food?
With the trend toward supersizing, mega-buffets and huge portions in restaurants, many people don't know what a regular portion is.
As part of a weight management strategy, pay close attention to portion sizes. Even calories in low-fat foods can lead to lots of extra calories when servings are bigger than you need. Don't just estimate your servings. Portion your foods before bringing them to the table.
How portion savvy are you?
Try this test at home.
Without using a measuring cup, try pouring one cup of dry cereal or scooping a half-cup of ice cream into a bowl. Now check using a measuring cup. Chances are you've overestimated. Most people do. That's why people innocently overdo their calorie intake.
At first, the serving sizes may seem very small. Three cups of popped popcorn are far smaller than the large bucket most people buy at the movies. A 3-ounce serving of meat is much less than the 12-ounce steak you may be used to eating.
| One Serving Looks Like... | |
|---|---|
| Grain Products (4 to 8 Servings) | Milk and Alternatives (2 to 4 servings) |
| 1/2 Bagel or 1 slice of bread = hockey puck | 1 cup (250 ml) milk = small measuring cup |
| 1/2 cup (125ml) cooked rice, bulgur, couscous or pasta = light bulb or small fist | 3/4 cup (175 g) yogurt or kefir = small single serve container |
| 30 g cold cereal = see package labels | 50 g (1 1/2 oz)cheese = size of two thumbs or two processed cheese slices |
| 3/4 cup (175 ml) hot cereal = fist or cupped hand | |
| Vegetables and Fruit (5 to 10 servings) | Meat and Alternatives ( 2 to 3 servings) |
| one medium sized piece = tennis ball | 75 grams (2 1/2 oz) meat, poultry or fish = deck of cards or palm of hand |
| 1/2 cup (125mL) 100% juice = 1/2 small measuring cup | 3/4 cup (175mL) cooked beans, legumes or lentils = light bulb or small fist |
| 1 cup (250mL) leafy vegetables or salad = fist or cupped hand | 2 tbsp (30mL) peanut or nut butters = ping pong ball |
| 1/2 cup (125mL) fresh, frozen or canned vegetables = 1/2 small measuring cup | 2 Eggs = 2 large eggs |