You know that 3 ounces of steak is a healthy portion, but do you know what 3 ounces looks like? Can you tell at a glance how much a half a cup of potato salad is, or a cup of pasta? Here's your pictorial guide to portion sizes for your favorite foods. Look up foods by category or browse them all to find familiar visual cues to what a portion looks like. You'll be a master of portions in no time.
MEATS
Turkey
Deli-sliced turkey is a filling, nutritious choice with a low POINTS value.
A 3-ounce serving of ... is about the same size as
Steak, Hamburger (Ground Beef Patty)
A serving of meat is 3 ounces, but the POINTS value can vary depending on the type of meat. Lean cuts of meat have lower POINTS values than fatty cuts.
A 3-ounce serving of cooked lean beef is 4 points or cooked lean ground beef is 5 points and is about the size of a deck of cards
A typical restaurant portion is:cooked beefsteak - 12 oz and equals 28 points! Restaurant servings of steak can be huge, ranging anywhere from 8 ounces to as much as 32 ounces!
Breads, Pastas and Grains
Cereals
One serving of corn flakes has a POINTS values 2 and a serving of oatmeal has a POINTS values 2.
A 1 cup serving... is about the same size as a tennis ball
Pasta
Spaghetti with marinara sauce is: POINTS values 6
It's easy to count POINTS values for pasta if you know the POINTS values for a 1-cup serving. A 1-cup serving of... is about the same size as a tennis ball
A typical restaurant portion is: Spaghetti With Marinara - 1 serving =POINTS values 14!
Pancakes
Pay attention to the size of the pancakes you're eating. A larger pancake can have a higher POINTS value. And go easy on the butter and syrup -- two great flavors that can go a long way in small quantities.
A 4-inch pancake... is about the same size as
A 4" pancake POINTS values 3
and is about the size of a compact disc
A typical restaurant portion is: Pancake- 4 oz6 POINTS values
A restaurant pancake can be as big as 8 inches, or twice the size of a regular pancake. And they'll serve you up 3 of them!
Muffin
A muffin from your own muffin pan is a regular-sized muffin. 1 fat-free muffin=POINTS values 2
A small muffin... is about the same size as a cupcake wrapper
A typical restaurant portion is: Banana Muffin - 1 muffin= 17 POINTS values
Milk, Cheese & Dairy
Cheese
Cheese Measure cheese by the ounce to estimate POINTS values. Different types of cheeses (soft, semi-soft, and hard) can have different POINTS values per ounce. A 1-ounce portion of cheese... is about the same as 4 dice
Cottage Cheese
1% low-fat cottage cheese one serving is 3 points.
A 1-cup serving of... is about the same as a tennis ball
Desserts
Ice Cream
A 1/2 cup scoop of... has a POINTS values 4 and is about the same size as a cupcake wrapper If you are using the points calculator on WW.com use it to look up the points value of specific brands of ice cream.
Cookies
What's an average-sized cookie? Use this comparison as a guide to figure the POINTS values for cookies. A medium is about the same size as the top of a Coke can
A typical restaurant portion is: 11 POINTS values!
Gourmet-style cookies are not only huge, they're also usually higher in fat than packaged cookies.
Spreads, Dressings, Butter and Oil
Mayonnaise
Remember that 3 teaspoons equal 1 tablespoon when calculating POINTS values for mayo.
mayonnaise POINTS values 1 is about the size of 1 die Remember that 3 teaspoons equal 1 tablespoon when calculating POINTS values for mayo.
Peanut Butter, Cream Cheese, Butter or Margarine
A tablespoon of... reduced-fat peanut butter has a POINTS values 2, cream cheese has a POINTS values 1, butter has a POINTS values 3...the serving size for all three is the size of 3 dice
-- Edited by Colette at 17:49, 2006-02-20
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**Some people are like slinkies - not really good for anything.....but they bring a smile to your face when pushed down the stairs!
The Lord your God is with you, He is mighty to save. He will take great delight in you, He will quiet you with His love. He will rejoice over you with singing. Zephaniah 3:17