This is how we do it...

www.sparkspeople.com


Know your portion sizes. Make your own "portion pack" to take with you or keep the following common items in mind when preparing and eating meals.

A golf ball is the size of a serving of nuts (including peanut butter) or cheese.

A deck of playing cards is equivalent to 3 ounces of any meat.


Use a die to estimate a proper serving of oils and fats.

For fruit and veggie servings, use a tennis ball.

One serving of cooked grains or potatoes is about the size of a computer mouse.


Divide your plate.

When cooking at home, looking at pictures on menus, or shopping ala carte at the work cafeteria, your plate should look like this:

Half (or more) of the plate should be filled with fruits and vegetables.

Protein-rich foods (meat or legumes) and starches (grains, potatoes, bread) should take up one quarter of the plate each.

Fill your "divided plate" only once. If you’re still hungry, have another half-plate of vegetables. It’s that simple.