Weighty Wednesday

Do you know the difference between a portion and a serving? A portion is the amount of food you choose to eat. A serving is the amount experts recommend you eat.

It has been estimated that, in the past 20 years, portion sizes have increased by as much as 50%! The average person today eats 200 calories each day than in the 1970s. Did you know that a typical dinner plate holds 3 servings of spaghetti? The less (physical) work we do, the more we eat. No wonder we have so many weight-related problems!

The following chart will help you dish up a healthier plate. If you're thinking it looks like you'll be eating a lot less, look on the bright side. You've probably been getting more servings of fruits and veggies than you thought. 8-]


Serving Sizes

Example	One serving equals	About the size of
GRAINS	aim for 6-11 servings daily
Bread	1 ounce (1 small slice, ½ bagel, ½ bun)	Index card
Cooked grains	½ cup cooked oats, rice, pasta	Billiard ball
Dry cereal	½ cup flakes, puffed rice, shredded wheat	Billiard ball
.
FRUITS and VEGETABLES	aim for 5-9 servings daily
Raw fruit	½ cup raw, canned, frozen fruit	Billiard ball
Dried fruit	¼ cup raisins, prunes, apricots	An egg
Juice	6 oz 100% fruit or vegetable juice	Hockey puck
Raw vegetables	1 cup leafy greens, baby carrots	Baseball
Cooked vegetables	½ cup cooked broccoli, potatoes	Billiard ball
.
MEAT and BEANS	aim for 2-3 servings daily
Meat, tofu	2-3 oz cooked beef, poultry, fish, tofu	Deck of cards
Beans	½ cup cooked beans, split peas, legumes	Billiard ball
Nuts & seeds	2 Tbsp nuts, seeds or nut butters	Ping pong ball
.
DAIRY	aim for 2-3 servings daily
Cheese	1 oz or 1 thin slice	Pair of dice
Milk	1 cup milk, yogurt, soy milk	Baseball
.
FATS & OILS	Eat sparingly...	Choose heart-healthy fats
Fat, oil	1 tsp butter, margarine, oil	1 die