Sizing Up Your Food
Are your portion sizes under control?
Check your knowledge of the serving sizes of some common grains, vegetables, fruits,
calcium, and proteins with the lists below. Some serving sizes may be smaller than you
think.
Grains
Muffins
One serving is a one-ounce muffin, which is just 2 and a half inches in
diameter--about the size of a large egg! The average coffee-shop
muffin is approximately 3 to 4 ounces. Cut these giant muffins in half.
Eat one half with a piece of fruit, and freeze the other half to enjoy
another day.
Rice
One serving is 1 ounce of dry rice or one half cup pre-cooked rice-about the size of a regular muffin base or an ice cream scoop.
Cooked, one half cup expands to fill 1 cup. It's easy to scarf down a
whole cup of rice in one meal. Grains may seem like tiny additions to
your overall caloric intake, but they add up quickly. Try out whole grain
or brown rice instead of white. And remember, one half cup dry rice
equals 2 servings when it's cooked. Nowadays, even brown rice
comes in easy-to-cook packages, ready to prepare in as little as ten
minutes.
Pasta
Although it's always best to use a measuring cup when determining the
right amount to eat, sometimes you use what you have--like a ladle. A
ladle is a common household utensil and can hold about one half cup
of cooked pasta, which is the recommended serving size. Try whole
grain pasta for a boost in nutrients.
Cereal
Before you pour yourself a nice, big bowl of cereal, consider this: A 1
ounce serving of most cereals is equal to about 1 cup (approximately
the size of a white wine glass). If you use large bowls at home, try
eating your cereal out of smaller ones and adding banana or strawberry
slices for a little extra taste. If you don't have time to eat before leaving
the house in the morning, measure out a cup and take it with you. Pack
yogurt to top your cereal in place of milk. Remember to choose whole
grain or bran cereals over sugary types.
Fruits
Apples
One serving is half a large apple (3 and a half inches in diameter), or an entire small apple (2 and a half inches in diameter),
approximately one cup. A small apple is about the size of a
baseball. If you eat large apples, remember that you're probably getting 2 cups of fruit with each one. Apples, oranges,
bananas, and pears can easily be stored in a purse, briefcase,
or backpack. Stock up. Each day, grab one for a healthy substitution to mid-day snacks from your local vending machine.
Grapes
A medium bunch of grapes (roughly 32) makes another delicious 1 cup serving of fruit. All they need is a thorough rinsing.
They're easy to eat, carry, and clean up. They make a great
late-night snack, too.
Raisins, or other dried fruit
Because they're dried, only one half cup (a portion the size of a
rounded handful) is equivalent to a 1 cup serving. A mid-sized
pack of raisins makes a wonderful on-the-go snack. If you don't
like raisins, try other dried fruits like apricots, bananas, cherries,
apples, or cranberries. Buy a bunch when you're at the store,
and keep a bag or two at your desk. Grab a handful when you
have the munchies.
Bananas
Bananas are nutritious, convenient, and tend to be just the right
serving size when picked from the tree. A large banana measuring about 8 inches--the height of a typical bottle of water-equals one serving of fruit, and is a wonderful addition to any
bowl of cereal, or a great snack when you're on the run.
Vegetables
Green Peppers
One cup of chopped green peppers, an amount about the size
of a tennis ball, is equal to one serving of vegetables. If you get
bored with the green variety, incorporate red and yellow peppers into your diet. Variety is, after all, the spice of life--eating a
colorful assortment of vegetables can help you lead a healthier
one.
Broccoli
Broccoli, the dreaded vegetable, is incredibly vitamin-rich. If
you eat 3 spears, each 5 inches long (about the height of a
pencil) you've eaten a full serving of vegetables. Now that
doesn't sound so bad, does it? To bring out a little extra flavor,
try grilling broccoli instead of steaming it.
Corn
Although farmers pick their most beautiful ears when their
stalks are "high as an elephant's eye," the ear on your plate
should be considerably shorter. One 8 to 9 inch ear of corn
(again, about the height of a typical bottle of water) is the
appropriate serving size. To enhance flavor without adding fat
and unwanted calories, try topping it with a splash of lime and
some ground pepper instead of butter.
Leafy Greens
When you prepare a salad with raw spinach or lettuce, keep in
mind that 2 cups (about 2 large handfuls) equal one 1 cup serving. So don't be afraid to pile those leafy greens on your plate!
If you decide to cook your spinach, one cup is sufficient. Small
salads work veggies into your meals plan -- just go easy on the
dressing!
Proteins
Beans
A one quarter cup (about the size of an ice cream scoop) of dry
or cooked beans, such as black, white, kidney, or pinto beans
equals 1 ounce of protein, or one serving. Add variety to your
protein consumption by making beans the focal point of your
meal --put chickpeas in your salad, or make a bean soup.
Meat
Many people eat meat in 3 to 4 ounce quantities. For example,
a small steak usually weighs 3 to 4 ounces, while a small, lean
hamburger weighs 2 to 3 ounces. As a general rule, your meat
servings should be about the size of a deck of cards. Don't
hesitate to "doggy-bag" part of your meal if the portions are
even larger. Leftovers are great for lunch the next day.
Nuts
To get 1 ounce of protein from nuts, eat about 12 almonds, 24
pistachios, or 7 walnut halves (enough to fill the palm of your
hand). Many people mindlessly snack on nuts without considering the appropriate amount. To avoid similar temptations, measure out and bag up individual servings before enjoying them.
Calcium
Cheese
1 and a half ounces of cheddar, mozzarella, Swiss, parmesan,
and others provide a 1 cup serving of calcium. This is about the
size of three dice. The best cheeses to select are those that are
low-fat or part-skim--they improve bone health without adding
inches to your waistline.
Milk
1 cup of milk is the standard recommendation for a serving of
calcium. If you don't like drinking milk by itself, try having it with
cereal or making a smoothie. To get the calcium you need
without the calories and fat, select skim or low-fat milk.
Yogurt
Standard 8 ounce containers of yogurt provide a 1 cup serving
of calcium. They are a convenient and healthy snack, easy to
pack when on the go. To maximize their nutritional value, stick
with low- or non-fat options that are low in sugar.