Healthy Children Healthy Futures

It's a good idea to understand what proper portions really are - and the size that's best for you.

A Serving Size Guide:

• Your fist or cupped hand = 1 cup
• Your thumb or a pair of dice = 1 ounce of cheese
• Your thumb tip = 1 teaspoon
• A handful = 1-2 ounces of snack food
• Your palm, cassette tape or deck of cards = 3 ounces of meat .
• A quarter = 2 ounces dry spaghetti
• CD case = 1 ounce bread
• Ice cream scoop or 1/2 baseball = 1/2 cup cooked rice or pasta or • mashed potatoes
• A tennis ball = 1 serving of fruit
• A ping pong ball = 2 tablespoons peanut butter
• 11/2 golf balls = 1 ounce peanuts

For a healthy body, enjoy large helpings of low-calorie, nutrient filled foods, like vegetables - So, go big on veggies!

Tips for serving sizes
• Beware of portions that look like single servings, but are several servings in one. For instance, bagels at bakeries or bagel shops may be 5 ounces. That's FIVE servings, not just ONE - and nearly all the bread you need in a day.
• It isn't necessary to eat everything on your plate. Eat slowly and only what you need to satisfy your hunger.

• When making casseroles or one-pot meals, portion out what you need, then immediately refrigerate or freeze the rest for another meal, rather than continuing to pick on the food just because it's there.
• Use smaller plates-luncheon-size instead of dinner-size. Smaller portions will look larger, so you'll be satisfied on less food.

Home > Parent's Program > Parent Guide to Healthy Eating and Physical Activity > Nutrition Now > Bigger is not

8 Habits of Healthy Kids^® Physical Activity TV and Videos Fruits and Vegetables Healthy Snacks Dairy Foods Water Fast Food Choices Bigger is not better! Top Nutritition & Fitness Myths

Eat smaller amounts-bigger is not always better It's a good idea to understand what proper portions really are - and the size that's best for you. A Serving Size Guide: • Your fist or cupped hand = 1 cup • Your thumb or a pair of dice = 1 ounce of cheese • Your thumb tip = 1 teaspoon • A handful = 1-2 ounces of snack food • Your palm, cassette tape or deck of cards = 3 ounces of meat . • A quarter = 2 ounces dry spaghetti • CD case = 1 ounce bread • Ice cream scoop or 1/2 baseball = 1/2 cup cooked rice or pasta or • mashed potatoes • A tennis ball = 1 serving of fruit • A ping pong ball = 2 tablespoons peanut butter • 11/2 golf balls = 1 ounce peanuts For a healthy body, enjoy large helpings of low-calorie, nutrient filled foods, like vegetables - So, go big on veggies! Tips for serving sizes • Beware of portions that look like single servings, but are several servings in one. For instance, bagels at bakeries or bagel shops may be 5 ounces. That's FIVE servings, not just ONE - and nearly all the bread you need in a day. • It isn't necessary to eat everything on your plate. Eat slowly and only what you need to satisfy your hunger. $ Money-Saving Suggestions $ • When making casseroles or one-pot meals, portion out what you need, then immediately refrigerate or freeze the rest for another meal, rather than continuing to pick on the food just because it's there. • Use smaller plates-luncheon-size instead of dinner-size. Smaller portions will look larger, so you'll be satisfied on less food.
	© 2007 Healthy Children Healthy Futures