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Visual Reminder: What Portion Sizes Look Like

Serving sizes have grown so much in recent years that we barely remember what an average portion is supposed to look like. When restaurants offer us tremendous amounts of food, it's difficult to put down the fork and say "done," even after you're full. Overeating can sabotage your goals of reaching or maintaining a healthy weight, so here's a visual guideline from ABC showing how big the portion sizes on your plate should be.

Food Portion Size
3 oz. of meat Deck of cards
Baked potato Computer mouse
Bagel Hockey puck
Potato chips, pretzels, popcorn Teacup
Rice Cupcake wrapper
1 oz. of cheese Roll of film
Nuts Egg
Pasta Lightbulb

Fit Tip: Curious to know more about what serving size measurements look like? Then check out this handy chart.


Join The Conversation
Autumns_Elegy Autumns_Elegy 8 years
Im Aus we've been told that a serving of meat or veggies should fit in the palm of our hand (not overlapping the fingers) and that three different food groups should be in each meal. I'm never going to give up humongous bowls of pasta though..
lollofit lollofit 8 years
hmmmm... 1 egg sized serving of nuts isn't enough for myself and other veggies I'm sure
margokhal margokhal 8 years
It's nice to have these guidelines...but who *really* lives off of these portions? They should have just said, "don't eat these foods!" I'd rather just have a large salad with lots of vegetables and pepper with a tablespoon of olive oil.
Witchy-Ways Witchy-Ways 8 years
What's a lightbulb pasta serving? They don't even serve pasta portions that small in Italy. I hardly think that anybody can satisfy hunger with such tiny portions, I don't think this is correct.
DarlingDA DarlingDA 8 years
Oh god, I hope you mean if the pretzels and chips are ground down and packed into one of those extra large comical wonder I go through a bag of chips in three days.
heatherhas heatherhas 8 years
You can take away the potatoes and pasta. You can even take away bread. But no one can stop me from eating rice!! Never ever.
0fashionqueen 0fashionqueen 8 years
I love pasta or just anything Italian. That is so hard for me when I go to a restaurant to put the fork down. It is so hard, but I push through it and the fork leaves my hand and I am not thinking about it.
sundaygreen sundaygreen 8 years
This is a great help!
almostloli almostloli 8 years
... tiny tiny portion.. haha.. but that's the "right" serving size eh?
lilxmissxmolly lilxmissxmolly 8 years
Um, popcorn has a different serving size than a teacup: because the corn is "popped" it has a higher volume than a normal portion.
GlowingMoon GlowingMoon 8 years
I eat by correct serving sizes, too. I learned this from my trainer years ago. Having this habit changed my life.
Spectra Spectra 8 years
I don't eat a lot of pasta, but when I make rice, I always measure it out exactly and my husband always tells me that "it's not enough". He usually will eat at least 2 cups of rice, while I eat my 1/2 cup, so of course he thinks my portion is tiny.
reactionary reactionary 8 years
lmbo. that giant lightbulb was hilarious. i have a really, really hard time with portion sizes as far as rice/pasta are concerned. they are my ultimate comfort food, and i can never stop going back for seconds and thirds. if a lightbulb is as much as we are supposed to eat, my first helping is probably about three lightbulbs. eek.
staticnoise staticnoise 8 years
a light bulb? well...maybe a big one :D
It's really hard for me to get portion sizes under control because I only recently became aware that the portions in packaged food and restaurants are so off. I make my own food now. This really helps.
kia kia 8 years
Thanks. This is always my big issue. I have even being measuring my food with measuring food cups lately just to get a better idea of what a portion size it.
mondaymoos mondaymoos 8 years
I definitely don't feel full after a saucer of food, but it all depends on what I'm eating. Example: a Lean Cuisine is not enough for me for lunch. 220 calories just isn't going to cut it.
amandaaa amandaaa 8 years
this is awesome. i want to print out pictures of the portion sizes. i definitely need to keep portion sizes in check.
OHmeetsBK OHmeetsBK 8 years
ugh, that's sad.
aimeeb aimeeb 8 years
This is a great visual aid!
yasume yasume 8 years
Okay. This is informative. I too have noticed the big portion sizes at restaurants now. People wonder why the US has such a high obesity rate. To be honest, I feel good after a saucer of food. That's enough.
jessr1214 jessr1214 8 years
wow. some of these are definitely nice to have a reminder jaw dropped picturing what a bagel and pasta serving is supposed to look like! (not bagels and pasta together, those 2 were just the most different from a typical portion size i think :-))
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