Are you portion savvy or do you suffer from portion distortion?
Why do Americans weigh more? Part of the reason is that we eat larger portions,
which means extra calories. The number of calories Americans eat on average has
risen over the past 2 decades from 1,850 calories to 2,000 calories per day.
Seems small, but that 150 calories extra each day can add up to 15 extra pounds
in a year.
To avoid extra weight gain over the years, aim for more reasonable portion sizes
like the ones below.
|1 slice of bread
|3 ounces of meat, poultry or fish
||Deck of cards or palm of your hand
|1 tablespoon oil, mayonnaise or salad dressing
|½ cup chopped vegetables
½ cup fresh fruit
½ cup pasta, rice or other grain
½ cup cooked cereal
½ cup dried beans
½ cup ice cream
|½ baseball or 1 cupped hand
|1 cup cooked pasta, rice, etc…
1 medium piece of fruit
1 cup dry cereal or popcorn
|1 baseball or size of your fist
|1 ounce cheese
|1 cup raw leafy vegetables
||2 cupped hands
|¼ cup dried fruit
¼ cup nuts