PORTIONS CONTROL ON SCHEDULE!

Stay on Schedule

 

Eating regularly throughout the day will help keep your portions at each meal in check. When you're ravenous by mealtime, it's easy to overindulge and disregard proper portion sizes. If you’re not already, get into the habit of planning your meals throughout the day, including small snacks between meals to keep your hunger under control. Then, you'll feel satisfied with a normal portion during your meals and prevent overeating.

PORTION CONTROL visuals #2

1 cup = baseball
1/2 cup = standard light bulb
2 TBSP = golf ball
1 TBSP = poker chip
3 oz meat = deck of cards
3 oz fish = checkbook
1 oz = 2 dice
1.5 oz cheese = 3 dice
1/4 cup = 1 medium sized egg
1/2 cup = 1 billiard ball
6 oz = 1 hockey puck
2 TBSP = 1 ping pong ball
1 tsp = 1 dice

HOW MANY NUTS OR SEEDS IS A SERVING?

ALMONDS  =  20 - 24

BRAZIL NUTS  =  6 - 8

CASHEWS  =  16 - 18

FLAXSEEDS  =  2 tablespoons

MACADAMIAS  =  10 - 12

PEANUTS  =  28

PECANS  =  18 - 20

PINE NUTS  =  150 - 157

PISTACHIOS  =  45 - 47

PUMPKIN SEEDS  =  85 seeds or 1/2 cup

SESAME SEEDS  =  1/4 cup

WALNUTS  =  8 - 11 halves

sources:  www.nuthealth.org and www.calorieking.com

PROPER PORTION SIZES

USE YOUR RULE OF THUMB

 

3 oz of meat = a childs palm or a deck of cards

5 oz of meat = an adults palm or 2 deck of cards

1/2 cup pasta or grain = 1/2 of a baseball (not a softball!)

1 tsp butter = the tip of your finger (one die)

1 tsp oil = the tip of your finger (one die)

1 TBSP peanut butter = 1/2 of a ping pong ball

1 medium fruit = a fist or a baseball

1 oz of cheese = 4 dice

1 TBSP dressing = 1/2 of your thumb

1 cup of veggies = a fist or a baseball

1 bagel = a hockey puck

1 slice of bread = a cassette tape

1 cup of cereal = a fist or a baseball

1 pancake = a compact disc