Tools

Controlling portion sizes and reading food labels can help you make good food choices. Read below for more information:

Proper Portion Sizes

It is important that you notice how much you are eating, regardless of what you are eating. In order to maintain a balanced diet, smaller portions of a greater variety are recommended.  According to the USDA, 1 serving equals:

The Grain Group

        1 slice of bread
        ½ cup cooked rice, cereal, or pasta [size of a muffin tin]
        1 ounce of ready-to-eat cereal [about 2 handfuls]
        1 tortilla, roll, or small muffin
        ½ English muffin, small bagel, or hamburger bun

The Vegetable Group

½ cup cooked vegetables [size of a baseball]
1 cup tossed salad [size of your closed fist]
1 medium potato
¾ cup vegetable juice
½ cup raw chopped vegetables [size of a baseball]

 

The Fruit Group

1 medium whole fruit
¾ cup of fruit juice
½ cup canned fruit [size of a baseball]
¼ cup dried fruit

 

The Milk Group

1 cup milk
8 ounces yogurt [1 carton]
1 ½ - 2 ounces cheese [size of a book of matches]
1 ½ cup ice cream
1 cup frozen yogurt

 

The Meat and Meat Alternative Group

3 ounces of cooked meat, poultry, or fish [size of a deck of cards]
1/4 pound hamburger patty
2 whole eggs
1 cup cooked beans [size of your fist]
4 tablespoons of peanut butter

 

Fats, Oils, and Sweets

Use sparingly; use healthy oils such as olive oil and canola oil