Blurt: How to Visually Measure Food

Many times we do not measure portions. I know I guesstimate all the time. It is important that we eat the right portions to maintain our healthy diet and lifestyle. But, after cooking a pot of whole wheat pasta, I am not going to pull out a measuring cup and portion my serving. I am going to visually look at it and guess from there. However, if you are not careful it is easy to over or under estimate your food intake. I offer a guide below of the tricks I use to measure my portions. These are in single serving portions. Hope this helps. God Bless.

Beef, Pork, Fish, & Poultry
3-4 ounces is about the size of the palm of your hand, a deck of cards or a pocket digital camera

6 ounce fish fillet is about the size of a pair of sunglasses

Fruit
1 serving of fruit is about the size of a tennis ball or baseball

Vegetables
1/2 cup of cut vegetables is about the size of a light bulb, so is one medium potato

Nuts
1/3 cup or serving is a small handful or the size of a golf ball
1 Tbsp Peanut Butter is about the size of both of your thumbs

Breads
1 slice of bread is the size of a DVD or CD case
1/2 regular bagel is about the size of a can of tuna

Cheese Shredded or Chunk
1 ounce is about the size of your thumb, a USB thumb drive or a small bar of soap

Cooked Pasta
1/2 cup is a rounded handful

Rice
1 cup is about the size of a tea cup

Dry Cereal and Popcorn
1 cup is about the size of your two hands cupped together like a bowl

Butter and Oil
1/2 teaspoon is about the size of your fingertip

Coleslaw
1/2 cup is about the size of half of an orange

Pancake or Large Bagel
About the size of a CD/DVD

Beans or Ice Cream
1/2 cup is about the size of a hockey puck


Thou shalt not weigh more than thy refrigerator.