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Practice Portion Control this Holiday Season

I tend to overeat during the holidays. Do you have any tips to help me enjoy the special foods but manage my portions and calories?
Practice Portion Control this Holiday Season

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If we keep moderation and balance in mind, we will manage our weight though the temptations during the holidays. You can size up your servings with these visual cues showing common portion sizes. 

  • Beef, poultry, or fish: 3 ounces (dollar bill, deck of cards, or an iPod)
  • Bread: one slice (index card)
  • Cornbread or roll: one slice or roll (bar of soap)
  • Peanut butter: 2 tablespoons (ping pong ball)
  • Olive Oil: 1 teaspoon (one small square, such as dice)
  • Cheese: 2 ounces (three to four dice)
  • Nuts: 1 ounce (golf ball or one small handful)
  • Chips or Pretzels: 1 ounce (two small handfuls)
  • Pie: 1 slice (1/8 of pie or light bulb)
  • Mashed Potatoes or stuffing: 1/2 cup (light bulb or two golf balls)
  • Gravy: 1/4 cup (golf ball)
  • Whole grains: 1/2 cup (light bulb or two golf balls)
  • Vegetables or fresh fruit: 1 cup (baseball or fist)

Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service

Featured in Food Wise December 2015 newsletter (PDF)

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