Portion sizes over the years have gotten bigger and bigger. As a result so has the waistline of many American’s. Here’ a link to a website showing how portions have changed from 20 years ago.
A coke used to be an 8oz bottle and now they come in 20 oz bottles. A bagel was 3 inches in diameter and now they are 5-6 inches in diameter and 200 or more calories. Not only has portion sizes increased but so has our plates, cups and bowls. The average size of our plates today are 12-13 inches in diameter, compared to 9 inches in the 1960’s. I just measured our plates and they are 11 inches in diameter. With added portion sizes and bigger plates comes more food and more overeating. Did all these changes help to contribute to the obesity epidemic? I think so…but that’s another topic for another day.
So how do you know what is considered a portion size?
3 oz of meat (chicken, beef) is the size of a deck of cards
3oz of fish is the size of a checkbook
2 tablespoons of peanut butter is the size of a ping pong ball
1 cup of fruit/ vegetable and a medium size piece of fruit is the size of your fist
1 cup of salad is the size of a baseball
1 oz of cheese is the size of 3 dice
1 oz of nuts is the size of a handful (not overflowing)
1 pancake is the size of a cd
1/3-1/2cup pasta or rice is the size of an ice cream scoop
1 baked potato is the size of a computer mouse
These are just some examples. Here a link with a printable handout from the American Heart Association.
So the next time you are at a restaurant you can compare the portion sizes of your meal to what a real portion should be. When you do eat out you can always split a meal with someone or ask for a to go bag as soon as you get your meal and put half of your meal in the bag.