Becoming A Portion Pro

Portions and Your Plate

Use these tricks to determine portions and prevent overeating.

Another way to control portions is using your plate as a guide. Imagine your plate is a clock and the time is 3 p.m. The section between the numbers 12 and 3, bordered by the big and little hands, should be filled by your meat or dairy servings for that meal. At dinner, this might be a piece of chicken or fish; at breakfast, a serving of yogurt or a cup of milk. If your meat or dairy portion is larger than the space on your plate, you're eating too much. The rest of your plate should be rounded out with servings of grains, fruit and vegetables.

 1 tsp. salad dressing = the size of a half-dollar

 1 oz. chunk of cheese = your thumb or two dominoes

 1-1/2 oz. hard roll = a bar of soap

 3 oz. meat = package of tissues, deck of cards

 3 oz. fish = eyeglass case

 1/2 cup rice = custard cup

 1 oz. nuts = 2 shot glasses full

 1 oz. of chocolate = 1 package of dental floss

 1 1/2 oz. raisins = 1 soup ladle full

 1 cup dry cereal = 1 wine glass or 2 soup ladles full

 1 tsp. peanut butter or cream cheese = a lipstick cap

 1 cup pasta = 1 baseball

 3/4 cup frozen yogurt = 1 tennis ball

 1/4 cup sour cream = 1 golf ball

 1/2 tsp. oil = 1 thimble