Promoting Healthy Families, Schools, and Communities in New Jersey

Portion Sizes

Watch Your Serving Sizes

Whether at a restaurant or in our homes, sometimes the portions served are not the appropriate sizes we should be eating, at least not in one sitting. Read the "nutrition facts" or food label, to find out how many servings are in that "individual" sized bag, box, or bottle. Many times we think we are making a healthy choice, but we eat so much of it that we end up consuming too many calories, sugar, saturated fat, and sodium. Over-sized portions result in over-sized bodies leading to many health concerns like obesity, diabetes, heart disease and many others.

There are several ways to help you get portion distortion under control. For instance, buy child-sized portions at restaurants, they are usually the appropriate serving size. Online resources such as ChooseMyPlate can help you create a dietary plan, based on daily recommended guidelines for each food group that is tailored to you specifically. Another way to estimate portions when food labels are not available is to visualize these common items to give you an idea of what a serving or portion is:

A baseball. A Baseball Equal to 1 cup of solid foods
A measuring cup. One Cup Equal to 8 oz. of liquids
Half of a golf ball. 1/2 Golf Ball Equal to 2 oz. or 1 tablespoon
A checkbook. A Checkbook Equal to a 3 oz, fish filet
A deck of playing cards. A Deck of Playing Cards Equal to 3 oz. of cooked meat

Get Started Eating Smaller Portions


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