Get real about portion sizes
Help your family lose extra pounds and maintain healthy weights by making sure everyone eats the right amount.
Measure serving sizes: Most Americans have lost touch with what a healthy, yet filling, portion looks like. Remind yourself: Use measuring cups and spoons to serve right-size meals. It also helps to visualize a proper portion. For example: 1 cup of breakfast cereal is the size of a fist; 2 tablespoons of peanut butter is the size of a ping-pong ball; and 3 ounces of hamburger, fish or poultry is the size of a deck of cards. You can find other handy memory tools like these for your favorite foods by visiting the and clicking on "Serving Size Card."
Give portions proportion: In a study in the American Journal of Preventive Medicine, even nutrition experts ate more when given larger bowls of food. To keep servings in check, put your dinner on a salad plate and drink anything other than water from a juice glass.
Share restaurant meals: Many restaurants serve supersize portions of high-calorie foods. When dining out or ordering takeout, split meals: A family of four might start with appetizer salads and then fill up on two entrées; if you're eating alone, get an appetizer as your entrée.
No time for anything but fast food? That's okay, you can when forced to eat on the road.
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