Portion Sizes - How Much is too Much?

How do you know when you're eating too much? Do you stop eating when you are full? The truth is most people have no idea what a correct portion size is, do you? People tend to underestimate their portion sizes, wonder why they're gaining weight and often are very shocked to see what a healthy portion is. Here is a general guide to help you control your portions and keep you on track when you are trying to lose weight and get healthy.

Taken from the FDA (Food and Drug Administration) this is what counts as a healthy serving and correct portion sizes to use as a general guideline:

Starch: 1 slice of bread, 1/2 bagel or hamburger bun, 1/2 cup cooked rice or pasta, 3 cups popped popcorn (no butter), 1 tortilla, 1 oz. unsweetened cold cereal (about 3/4 cup), 1 small baked sweet potato or white potato;

Fruit: 1 small piece of resh fruit, 1/2 cup chopped fresh fruit (or fruit canned in juice or water or frozen without sugar), 3/4 cup unsweetened fruit juice, 2 tablespoons dried fruit (such as raisons or apricots); 

Vegetables: 1 cup fresh, raw vegetables; 1/2 cup cooked vegetables;

Protein: A serving of meat should be the size of a deck of cards or the size of a small human fist (about 2 to 3 oz.), 1/2 cup cooked dried beans or peas, 2 tablespoons of peanut butter or other nut butters, 1 large egg, 3 large egg whites, 1 oz. nuts, 1/2 cup tofu or soy meat

Dairy: 1 cup milk, yogurt, or soy milk (purchased enriched soy milk); 1/2 cup cottage cheese; 2 teaspoons cream cheese; 1 oz. solid cheese;

Fat: 1 teaspoon vegetable oil, butter, or margerine; 1/8 avocado, 2 slices bacon, 5 olives

Very rarely do any of us implement these suggested portion sizes. However, when you do, you will notice an immediate difference in your waistline when you combine this as well as an exercise program.

Take a look at the attached portion size charts and use them as a handy tool for you to remember.