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Easy Ways to Remember Portion Sizes

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As we entered the school doors to kick-off another school year, it was hard not to miss it. Every kid in my daughter's first grade class had grown at least a few inches over the summer. Chatting with other moms, it seems all of our children had three things in mind during their vacations: growing, playing, and eating.

Sure, growing kids need more food, but doctors and professional nutritionists will tell you that doesn't mean piling gigantic mounds of food onto their plates. We still need to dole out a proper portion size. Not only is it important so we know how much they are eating, it also teaches them -- in this era of mega-sized portions and "bigger is better" mantras -- an awareness of what the right serving size looks like.

I've found it's so easy to get off track with this element of dinner prep. I can't remember what four ounces of meat looks like, and I definitely don't have time to break out the food scale to weigh each chicken breast. That's why I love those measurement guides that give you an everyday item to guesstimate a proper portion. Not only is it easy for me to use, Kiddo can use it too. We've been playing the "What is equal to what?" game lately, re-enforcing good serving size habits for her and me. Here's the main list I have tacked on the fridge:

1/4 cup of anything is about the size of a large egg

1 cup of most things is the size of a baseball

1/2 cup of cooked pasta or rice - a computer mouse

1/2 cup of beans - a light bulb

1/2 cup of veggies - an ice-scream scooper

2 tbsp of butter or peanut butter or mayo - a Ping-Pong ball

2-3 oz of fish - a checkbook

2-3 oz of meat or chicken - a deck of cards

2 oz of cheese - a mini pile of 3 dominoes

How do you remember the proper serving sizes? Share your tricks to "eyeball" that scoop or slice!


by on Sep. 25, 2013 at 12:00 AM
Replies (11-20):
by on Oct. 4, 2013 at 8:54 AM
Portion control has really helped me losing weight. I just eye balled it honestly.
by on Oct. 4, 2013 at 10:21 AM

I eyeball it.  This is a handy guide to use!

by on Oct. 4, 2013 at 10:47 AM
Awesome list
Posted on CafeMom Mobile
by on Oct. 4, 2013 at 10:52 AM
by on Oct. 4, 2013 at 11:18 AM

I need this chart for me, not DS. He is a beanpole. LOL

by on Oct. 4, 2013 at 11:27 AM

That's a good list.  I need to work on the portion control more.  My youngest went to his 5 year check up and had lost weight, so I think I need to work on that.

by on Oct. 4, 2013 at 11:29 AM
I usually just give the size I've cooked of meat unless its huge I cut it in half.

So for instance a large chicken breast I cut in half and the rest of tge plate gets 2 veggies or a veg and salad
by on Oct. 4, 2013 at 11:45 AM

 thanks for sharing.

by on Oct. 4, 2013 at 11:49 AM

This is something I'm awful at. :( I eat GOOD foods, just too much too infrequently. 

by on Oct. 4, 2013 at 11:50 AM

Thanks for the chart. I knew of some of those, but most of them were new to me. Definitely need to keep this in mind. :)

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