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Portion Control & What Is a Serving?

EatingWell's Brierley Wright, M.S., R.D., explains portion control and what is a serving. When you’re trying to slim down and eat healthy, knowing what a serving is and what recommended serving sizes are is important. Get healthy eating tips in this segment on portion control and diet control.

Hi, I'm Brierley and I'm here in EatingWell Test Kitchen. Research shows that we often underestimate how much we eat, so today I'm going to show you what a healthy portion size looks like. For a serving of fruit, you can have a medium-size apple or a medium-size orange, which is equal to about the size of a baseball. For something like berries or cut-up fruit, one cup equals a serving. For dry fruit, however, a serving is half of a cup. For grains, you can have half a cup cooked brown rice or half a cup cooked pasta. That's equal to about the size of a tennis ball. For cereal, however, it's one cup that counts as a serving. And your bagel, that should be about the diameter of a tuna can. For vegetables, here you'll see a serving of corn is the length of a pencil. For these carrots, it's one cup of cooked carrots or other cooked vegetables such as broccoli or peas. For salad greens, however, two cups counts as a serving. Dairy tends to vary a little bit. For a serving of dairy, you get either a cup of milk or a cup of yogurt, or you can have two cups of cottage cheese. Or if you're looking at just cheese, it's one and a half ounces, or in this case, you'll see something equal to six dice. And last we have the protein group. A healthy serving of protein is much smaller than what you typically see in a restaurant, or even what you'd find at the grocery store. It's three ounces, and that's about the size of the palm of your hand or a deck of cards. A healthy serving of fish is about the size of an iPhone. If you were to add one large egg or a quarter cup of cooked beans to one of those other types of protein, that's about all you need in a day. For more healthy eating tips come to eatingwell.com.
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