Portion Control

Did you ever hear the saying: It’s not WHAT you eat but HOW much?

Here are some guidelines recommended by the USDA to keep portion sizes in check:

  • One teaspoon of butter or margarine is about equal to the size of an adult’s thumb tip.
  • One cup of milk, vegetables, or cottage cheese is about equal to the size of a small hand holding a tennis ball.
  • 2-3 ounces of meat is about equal to the size of a deck of cards.
  • Half of a cup of fruit, vegetables, or pasta is equal to the size of a small fist.
  • An ounce of cheese is about equal to the size of an adult’s thumb.

For more on portion size and USDA recommendations, visit www.usda.gov.

Dining Out: Dining out can be particularly challenging if you are trying to control portion sizes, where an average restaurant meal can be 3-4 times the recommended serving size! Below are a few tips on how to keep from overeating while dining away from home.

  • Split an entrée with another person.
  • Avoid the words “Super Size” or “Extra Value” when “fast fooding” it.
  • Order the smaller portion of a meal such as an appetizer, petite, or lunch size.
  • Divide your meal in half as soon as it arrives and have the server wrap up the other half to go.
  • When dining with a large group or your family, consider ordering a few entrees and sharing them family style.
  • When possible, order from the kids menu for your child.

Grocery Shopping:

Portion control at home starts with shopping at the store. Below are a few tips on what to buy to help your child eat the right portion of foods.

  • Always check the labels for the proper portion size. Consider splitting those bags of cookies or chips into single servings for your child as soon as you get home from the store.
  • When packing his or her lunch, make sure you are not exceeding the recommended single serving size according to the label.
  • Buy single serving sizes or “snack” sizes of foods and/or beverages.
  • Encourage your child to put a single serving of chips or ice cream in a separate bowl instead of eating from the bag or carton.
  • At mealtime, offer extra vegetables or salad if your child is still hungry after the main course.

And lastly, NEVER EAT ANYTHING BIGGER THAN YOUR HEAD!