Do you know the difference between a portion and a serving size? A “serving” is the amount of food recommended. A “portion” is the amount of a food you choose to eat at any one time - which may be more or less than a serving. So, while a serving of ice-cream may 1/4 cup, a portion size may be more like one cup.

The good news is you can make more informed decisions by getting a handle of your portions. Here are some tangible comparisons to help you determine serving sizes:

• A teaspoon of margarine is the size of one dice.
• Three ounces of meat is the size of a deck of cards.
• One cup of pasta is the size of a baseball.
• An ounce and a half of cheese is the size of four stacked dice.
• One-half cup of fresh fruit is the size of a tennis ball.

Many people gain wait because they have an inaccurate idea about their caloric intake. However, there are a few simple modifications you can adopt to stay on track.

• Eat from a plate, not a package, so you know how much you’re actually consuming.
• Use smaller plates to fool your brain. The same portion of food may appear larger when served on a larger plate.

Once you get a good sense of serving sizes, you can begin to make modifications and see changes.