I have always wondered how you can be totally correct on a portion size without actually breaking out the mini kitchen scale to figure it out. I found an article entitled "eye it up for size!" in the Feb/Mar 10 issue of Healthy Cooking magazine. It may help you like it did me :)
This is probably not a shock, but most of us eat too much. Here's the surprising part--we underestimate portions by at least 25%, meaning we could be eating hundreds of extra calories every day and not know it. The easiest fix? Right-size those portions and learn how to eat less. Below, we give you two comparisons--with everyday objects and parts of your hand--for a take-along system you can't beat.
Perfect Portion: 1 tsp butter or margarine
Everyday object it looks like: a postage stamp
Part of your hand it looks like: the tip of your thumb
Perfect Portion: 1 small bagel
Everyday object it looks like: diameter of a hockey puck
Part of your hand it looks like: your palm
Perfect Portion: 1 cup beans
Everyday object it looks like: a tennis ball
Part of your hand it looks like: a cupped handful
Perfect Portion: 2 Tbsp nuts or dried fruit
Everyday object it looks like: a golf ball
Part of your hand it looks like: a small cupped handful
Perfect Portion: 1 small muffin
Everyday object it looks like: the round part of a light bulb
Part of your hand it looks like: half of your fist
Perfect Portion: 3 oz meat
Everyday object it looks like: a purse pack of tissues
Part of your hand it looks like: your outstretched palm
Perfect Portion: 1-1/2 oz cheese
Everyday object it looks like: three dice
Part of your hand it looks like: your thumb
Perfect Portion: 2 Tbsp peanut butter
Everyday object it looks like: a golf ball
Part of your hand it looks like: your thumb
Perfect Portion: 1 oz roll
Everyday object it looks like: a bar of soap
Part of your hand it looks like: half of your palm
Perfect Portion: 1 pancake or waffle
Everyday object it looks like: diameter of a CD
Part of your hand it looks like: your palm plus 1/2 to 1 inch
Perfect Portion: 3 by 3 inch piece of cake
Everyday object it looks like: a pack of Post-It notes
Part of your hand it looks like: about 3/4 of your palm
Perfect Portion: 1 Tbsp oil or dressing
Everyday object it looks like: a silver dollar
Part of your hand it looks like: the center of your cupped hand
Perfect Portion: 1 cup pretzels or chips
Everyday object it looks like: a tennis ball
Part of your hand it looks like: a cupped handful
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