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Portion control

Portion size is an important component to building a long-term, sustainable healthy lifestyle. In the days of buy-one-get-one-free and super-size, it's hard to control portion size as we go about our day. These tips might help:

Eating out

  • Split an entrée with a friend.
  • Ask the waiter for a "to-go" box and use it at the beginning of the meal to wrap up half of your food to take home.

Eating at home

  • Avoid the ease of second and third helpings. Serve food from the kitchen and not in serving dishes at the table.
  • When snacking in front of the TV, put the correct portion on a plate or in a bowl and leave the package in the kitchen.
  • You can't spoil your dinner with healthy snacks. If you feel hungry between meals, eat a piece of fruit or small salad to avoid overeating during your next meal.
  • Replace the candy dish with a fruit bowl.
  • Store tempting foods, like cookies, chips, or ice cream, out of immediate eyesight, like on a high shelf or at the back of the freezer. Move the healthier food to the front at eye level.

Portion sizes made easy

Food item - serving size Like-size item
One cup of vegetables A baseball
One serving of mashed potatoes A band-aid box
1.5 oz of hard cheese Three dice
½ cup ice cream Light bulb
¼ cup almonds (24 almonds) A golf ball
3 oz. cooked chicken A deck of cards
3 oz. cooked lean beef A deck of cards
1 tsp. salad dressing A poker chip
One muffin A hockey puck
One cup of chili A baseball
One 3 oz. hamburger A deck of cards
3 oz. of fish A checkbook
One bagel  6 oz. can of tuna


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