After you decide how many calories you need to eat per day and which foods you're going to eat, don't let super-sized portions ruin your good plans. Try to visualize the items below when you're planning a meal, ordering food out, or grabbing a snack.
For example, the USDA recommends you eat 3 to 4 ounces of meat, poultry, or fish as part of a healthy meal. That's about the size of a deck of cards. One study found that the typical portion size is at least twice as large, and some may be 8 times as large! Reducing your portion size is a good step toward a healthy diet, even if you don't get down to the suggested portion sizes listed here.
|This portion size||is as big as|
|1 ounce of poultry or meat||a matchbox|
|3 ounces of poultry or meat (the recommended size for a meal)||a deck of cards or a bar of soap|
|3 ounces of fish||a checkbook|
|1 ounce of cheese||four dice|
|A medium potato||a computer mouse|
|2 tablespoons of peanut butter||a ping pong ball|
|1 cup of pasta||a tennis ball|
|A bagel||a hockey puck|