by Donita Weddle

Created on: September 28, 2008   Last Updated: October 06, 2008

In a "Do you want to super size that?" culture, it's easy to overdo it when it comes to eating. Typically, in most developed nations, we eat far more food than our bodies truly need. Plates, bowls, and glasses have all grown bigger in the last 20 years. One clue that my family was eating much larger portions than what was recommended was when I bought a bag of Chicken Stir Fry. Although the bag indicated there were six servings, it barely fed three. The USDA standards for serving sizes are generally much smaller than the typical portions we eat today. Just how much is enough? Try visualizing the following comparisons of what constitutes a serving portion.

MEAT

* 1 oz of steak, pork, chicken, or fish = a regular matchbox
* 3 oz of steak, pork, chicken, or fish = a deck of cards
* 8 oz of steak, pork, chicken, or fish = a thin paperback book
* 1 serving of bacon = 1 slice
* 1 serving of eggs = 2

DAIRY

* 1 oz of cheese = 4 regular dice or one domino
* 1 serving of milk = 8 oz
* 1 serving of yogurt = 8 oz
* 1 serving cottage cheese = half a baseball

FRUITS AND VEGETABLES

* 1 medium orange or apple = a tennis ball or baseball
* 1 serving of chopped vegetables or fruit = half a baseball
* one serving of lettuce = a baseball
* one serving of trail mix or dried fruit = a handful
* one serving of beans or peas = half a baseball
* one serving of carrots = 5-6 baby carrots
* medium potato = computer mouse
* 2 tablespoons of peanut butter = a ping pong ball or golf ball
* one serving of orange juice = half a baseball
* one serving of vegetable juice = half a baseball

GRAINS

* 1 serving of pasta = a tennis ball or half a baseball
* 1 regular bagel = a hockey puck (you could think "Ding Dong" but that would be cruel)
* 1 serving of rice = half a baseball
* 1 serving of cooked beans = half a baseball
* 1 serving of bread = one slice

Some of these portion sizes may sound very restrictive if not unreasonable. Your first impulse may have been to cringe, especially if you enjoy eating. Bear in mind, though, that on any given day you won't have just one serving from each group, but several servings. This includes 2-3 servings of dairy (about 3 cups), 2-3 servings of protein foods like fish, eggs, and nuts (about 5 1/2 oz), 3-5 servings of vegetables (about 2 1/2 cups), 2-4 servings of fruits (about 2 cups), and 5-6 servings of grains (about 6 oz). The amount varies depending on age, sex, and activity levels. In terms of the number of servings, one size does not fit all. Still, a portion is still a portion. If you can get a good handle on what constitutes a portion, you will be well on your way to eating right, controlling your weight, and feeling good.

Sources: The American Cancer Society, American Diabetes Association, USDA Food Pyramid, www.CalorieCount.about.com, www.aircr.org

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