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Watching Portion Sizes

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Our world is a super-sized world. The mentality seems to be go big or go home. This is a very dangerous attitude when it comes to the amount of food Americans consume on a daily basis. Most people have no idea what an appropriate serving size really is. Restaurant portions have gotten out of control. Is putting your health at risk really worth an additional 59 cents? Most portions nowadays could easily provide 2 to 3 meals and sometimes more depending upon what is ordered. The scary part is that a lot of people consume 2-3 meals worth in one sitting! Below is a basic guide to help you understand what a true portion size should be:

1 cup = a baseball

½ cup = a light bulb

1 oz. or 2 Tbsps. = a golf ball

1 Tbsp. = a poker chip

3 oz. of chicken or meat = a deck of cards

3 oz. of fish = a checkbook

We all know we should fill our plates with mostly fruits and vegetables and it is very easy to get the 4-5 servings a day we need. For example, one medium piece of fruit is about the size of a baseball. Other examples include, a half-cup of grapes is about 16 grapes, one cup of strawberries is equal to about 12 berries, one cup of carrots is about 12 baby carrots, and one baked potato is equivalent to a computer mouse. In regards to meat, fish, and nuts, a 3 oz. piece of lean meat is about the size of a deck of cards, 2 Tbsps. of peanut butter or hummus is equal to a golf ball, and ¼ cup of almonds is approximately 23 almonds.

A popular food that we like to indulge in is French fries. Well, did you know that one cup of French fries is only 10 fries? There are a lot more than 10 fries in a small order. Can you imagine how much you are consuming when you order a large? I challenge all of you to measure out everything you eat for one day. Before you do pull out the measuring cups and spoons, portion out your meal the way you always do (be honest!) and then measure out the proper portion size from what you normally take. I promise you it will be eye-opening! It is time we get our portions back under control. When we do, than that will truly be something we can sink our teeth into!!




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