Research shows that those presented with larger portions consume more calories. A 2002 study published in the American Journal of Clinical Nutrition showed that the larger the served portion, the more study participants ate.
Serving smaller meals is one way to help prevent yourself from overeating. Knowing the proper serving size for other food groups is another. Keep these household objects in mind as you munch to monitor your intake.
Lisa Aurand is editor of Healthy New Albany Magazine. Feedback welcome at laurand@cityscenemediagroup.com.
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1 Serving of Grains = Hockey Puck
Dense, chewy bagels – especially the large ones sold at bakeries – pack a wallop calorie-wise and can easily be two to three servings of grains. Notice that the bagel seen here is larger than the puck.
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1 oz. Cheese = About Six Dice
This one is a little difficult to estimate because of the varying density of cheeses. These sharp cheddar cubes from Kraft weight just shy of an ounce. The USDA says one serving of dairy is 1.5 oz. of hard cheese, so this would be ⅔ serving out of the recommended three servings for the average adult.
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1 Serving of Fruit = Baseball
Apples this size can be challenging to find at the grocery store. Be aware that large fruits may equal more than one serving. The U.S. Department of Agriculture recommends adults consume at least 1.5-2 servings daily, depending on age, gender and physical activity level.
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3 oz. Meat = Deck of Cards
The USDA recommends 5-6.5 ounces a day of protein-based foods for adults, so this steak would be about half of your daily intake.
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1 Cup of Pasta = Tennis Ball
The USDA measures grains in “ounce equivalents.” A half cup of pasta is one ounce equivalent, so the amount shown here would be two ounce equivalents. Recommended daily intake is 3-4 ounce equivalents, half of which should be from whole grains.
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1 Baked Potato = Computer Mouse
The USDA places potatoes in the “starchy vegetable” category, recommending consumption of 4-6 cups from this vegetable category weekly. A medium baked potato – about the size of a computer mouse – is equivalent to one cup. One serving is smaller than you’d think!
