How to: Judge Portion Size

That pile of crispy, salty fries that comes with your sandwich at lunch, or the overflowing bowl of pappardelle with ragù are all delicious, there’s no denying that. But according to Joseph C. Piscatella’s Positive Mind, Healthy Heart!, portion size is the secret behind weight gain and with plate sizes expanding from 9.5-in. in the 1970s to 14.5-in. today, it’s easy to put on a few pounds—even if you eat more than the proper portion of healthy food.  So when you sit down and look at your plate wondering what exactly does a portion look like?  Here are a few simple guidelines:

3 ounces of meat, poultry or fish = a bar of soap, a checkbook or a deck of playing cards

2 tablespoons of peanut butter = a golf ball

1 medium bagel = a hockey puck

3 ounces of hamburger = the lid of a medium-size jar of mayonnaise

½ cup of cooked vegetables, cut fruit, cooked rice or pasta = a cupcake line

1 cup of raw, leafy vegetables or dry cereal = a baseball

1 ounce of cheese = 4 dice

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