Wednesday, June 17 2015
Here is some helpful information, visuals, regarding serving sizes:
Two cups of mixed greens are two baseballs.
One cup of raw vegetables is a baseball.
A half cup of cooked vegetables, rice, cereal, couscous, bulgur wheat, beans, tofu, or low-fat cottage cheese is a cupcake or muffin.
One medium baked potato or sweet potato is a computer mouse.
For vegetable or fruit juice, 8-10 ounces is about three-quarters of a soda can.
One medium piece of raw fruit is a tennis ball.
One cup of berries or chopped fruit is a baseball.
A fourth of a cup of dried fruit is a golf ball.
A half of a whole-grain 3-ounce bagel, a half of a whole-wheat English muffin, or a half of a whole-grain hamburger bun is a hockey puck.
One whole-wheat pita or one whole-wheat flour or corn tortilla is an average-sized saucer.
Four whole-grain crackers are four tea bags.
Two low-fat whole-wheat pancakes are two compact discs.
One cup of milk (skim, low-fat, 1 percent, soy, rice, and nut milks) or one cup of plain, low-fat, sugar-free, or soy yogurt, is a baseball.
An ounce of hard cheese is a tube of lipstick.
One vegetarian burger or patty is a lid to a mayonnaise jar.
One tablespoon of oil (olive, canola, flaxseed, peanut, sesame, walnut, or other oil), salad dressing, mayonnaise, nut butters, nuts, or seeds is one checker.
When it comes to meat, I recommend 4 ounces—roughly the same size as your checkbook or a deck of cards—as part of a healthy meal.