The 3 Rs of Serving Sizes

Resistance: I understand how many calories I need, but I’m not sure how many calories I’m taking in.

Response: Studies show that we underestimate our caloric intake by 25%. You must become familiar with portion control and serving sizes.

According to the USDA, one serving equals:

 one slice of whole-grain bread
 1/2 cup of cooked rice or pasta
 1/2 cup of mashed potatoes
 three to four small crackers
 one small pancake or waffle
 two medium-sized cookies
 1/2 cup cooked vegetables
 1 cup (four leaves) lettuce
 one small baked potato
 3/4 cup vegetable juice
 one medium apple
 1/2 grapefruit or mango
 1/2 cup berries
 1 cup yogurt or milk
 1 1/2 ounces of cheddar cheese
 one chicken breast
 one medium pork chop
 1/4 pound hamburger patty

Reward:

• Accuracy in understanding your caloric and dietary intake.
• Control over your diet and weight.