News from U.T. Extension Lacy Yeley, Agent: Portion Control Tips

Here are some commonly cited images to help visualize approximate portion sizes, whether at home or eating out.

Hand-size illustrations are just guidelines—we don’t get to choose the largest hand in the group when dishing up ice

• 3 ounces of meat = a deck of cards or the palm of your hand
• ½ cup of cereal, rice, pasta or ice cream = ½ baseball
• 1 ½ ounces of natural cheese = a 9-volt battery or 3 dominoes
• 1 teaspoon butter, margarine, mayonnaise or oil = a thump tip (the top joint)
• 1 ounce nuts = one handful (not heaping!)
• 1 tablespoon of salad dressing or peanut butter = ½ ping-pong ball
If restaurant main dish portions are larger than you want, share them with a friend or order an appetizer or side dish instead. If you’ll be able to refrigerate leftovers within TWO hours of being served—take extra food home for a later meal. Eat within TWO days for best safety and quality.

Be size-wise and order smaller burgers, fries, and drinks and fast food places. If we super-size our food, we may super-size ourselves, as well!

If you would like more information on healthy eating, contact our office at the University of Tennessee Extension Service, located at 625 High Street, Huntingdon. You may also contact me at 731-986-1976, e-mail me at [email protected] or follow on Facebook at UT Extension Service-Carroll County.

The University of Tennessee Extension service offers its programs to all eligible persons regardless of race, color, national origin, sex, age, religion, disability or veteran status and is an Equal Opportunity employer.

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