Portion Sizes Defined: How Much is 4 Ounces?
Thursday, December 15, 2022
We all know that controlling portions is important to our health but how do you put portion control into practice? Here are some tips to recognize the amount of food you’re eating. First, don’t eat out of a bag or container. Second, use smaller plates so servings appear larger. Third, fill half your plate with vegetables first and substitute lower-fat varieties of your favorite foods.
When eating out, order appetizers or lunch portions, split the order with a friend or fill up with lower calorie foods such as soup or salads.
You know that juicy 8-ounces steak you might like to cut into… do you really know how many servings of meat that equals? One serving of meat or poultry is the size of the palm of your hand or a deck of cards. One 3-ounce serving of fish is equal to the size of a checkbook.
We All Scream for Ice Cream
When you eat an ice cream cone, how many cups of the frozen creation are you really consuming? One-half cup of ice cream is considered one serving and is the size of a tennis ball. How about other dairy products? One serving of cheese is six dice.
Think about that tennis ball again. One-half cup of cooked rice, pasta and snack foods such as chips or pretzels is also the size of a tennis ball.
Computers and Carbs
The next time you’re at your computer, think about what foods should be the size of your computer mouse. We’ll give you a hint … it’s a carbohydrate. The answer is -- one medium baked potato.
Remember compact discs (CDs)? One pancake or waffle should only be the size of a CD.
Golf Balls or Baseballs
The next time you bite into a delicious apple, remember that the fruit should equal the size of a tennis ball. An orange is about the same size as well. Other serving sizes that correspond to the size of a baseball are one cup of chopped fruits or vegetables. And a quarter cup of dried fruit or nuts is about the same size as a golf ball.
So, the next time you’re grabbing a handful of pretzels, think about how many tennis balls that equals, and you’ll be on your way to serving the correct portions.
Enter for a chance to win one of four $25 gift cards
Enter for a chance to win one of four $25 e-gift cards. Every Tuesday and Thursday, we post one piece of wellness information on our website and promote it through our Facebook page. To enter, you must be 18 years of age or older and respond to the “Useful” question at the end of the wellness information. Be honest, if it was not useful, tell us, it will not impact your odds of winning. One entry per person per piece of content. Genesis HealthCare System employees are not eligible. On the first Monday of the months of January - June 2023, we will draw four winners for the previous month and post on our Facebook page and notify them through email. Complete the form below to enter!