Get Visualizing Appropriate Portion Sizes

Visual hints- ¼ cup is about the size of a golf ball or ping pong ball. 1 cup is about the size of a tennis or baseball. A 1 inch diameter sauce cup will hold one ounce. A 'pint' deli container holds 16 oz or about 2 cups.

If you need to be able to visualize how much an ounce is then use your thumb. For example, a 1 ounce serving of cheese is about the same size as your outstretched thumb.

The Nutrition Facts label on most products will state the amount that is in one serving. There are several ways you can measure serving size. You can use measuring cups and spoons, a kitchen scale, or a calculator. It can be difficult to measure out your food when you do not have these tools with you.

Weigh your food: This is the most accurate way to measure portion size. You can use an old-fashioned spring-loaded scale or get yourself a digital scale that allows you to deduct the weight of the container and measure your food using different units such as grams and ounces.

1) Put meals on smaller plates so that the portion appears larger. 2) Divide snacks into small portions, instead of sending your child off to snack with the whole bag. 3) Separate leftovers into small portion sizes, instead of storing them in larger containers.

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Weigh your food: This is the most accurate way to measure portion size. You can use an old-fashioned spring-loaded scale or get yourself a digital scale that allows you to deduct the weight of the container and measure your food using different units such as grams and ounces.