As it becomes easier to get reliable information on nutrition and smart food choices, more and more people are discovering that healthy eating habits rather than fad diets are the key to life-long fitness. Making wise choices with every meal such as choosing lean cuts of meat over fatty ones, more vegetables, water over soda, etc. go a long way to ensuring a lean body and a healthy heart.

Managing portion size, however, can still be confusing. Just how big (or little) is the recommended three-ounce serving of meat? Short of carrying around a portable scale, how do you figure out a one-ounce serving of cheese? Below are some practical and common-sense representations of ideal food servings.

  • The recommended serving of meat per meal is three ounces or roughly the size of a deck of cards. A three-ounce serving of fish is about the size of a checkbook.
  • One cup of rice or pasta is about as big as a tennis ball. Fill up faster (and eat less calories) by choosing whole grain.
  • Eat a variety of vegetables with every meal. One-half cup of veggies should be about as big as a baseball.
  • If you simply must have a baked potato, avoid the high-calorie toppings that usually come with it. Choose a potato about the size of a computer mouse.
  • An ounce of cheese (opt for the low-fat variety) is roughly equivalent to six small dice.

You can also avoid overeating by being more mindful of what you eat. Avoid eating in front of the TV; this makes it very easy for you to go through a whole plate of food without even being aware of how much food you actually consume. Instead, sit down at the dining table for every meal, even if you’re eating alone. Eat slowly and remember to chew and savor every bite.

Rodriguez MD is a medical weight loss center that also offers a diverse range of medical services for the entire family. Our experienced and dedicated doctors and medical professionals are bilingual in Spanish and English. As a trusted family practice in Lawrenceville, Ga., we are committed to providing efficient, up-to-date and complete care of all our patients.