Tips on Cooking and Portion Control

Watching portion sizes when you eat out is easy when you use tricks like these.

• A deck of cards is equal to a 3 to 4 ounce portion of meat, poultry or fish.  the palm of a small or average-sized hand is about the same portion.
• The last join of your thumb or a domino is about the size of a 1-ounce portion of cheese.
• A tennis ball is equal in size to a medium apple or orange.
• A medium-size closed fist or a baseball is about the size of a 1-cup measure of cereal, pasta, fruit, or vegetables.
• A handful of chips is equal to a 1-ounce serving.
• A computer mouse is equal in size to a medium potato.

When portioning recipes, look for a definition of the serving size.  If this information is not provided, use these tips for determining that information yourself.

Soups, Stews, Side Dishes
Just before serving, turn the food into a large dry or liquid measuring cup; level the top.  Divide this yield by the number of servings.  For example, if the yield is 4 cups, and the recipe makes 4 servings, divide 4 cups by 4--each serving is 1 cup.

Casseroles
Choose a round or square casserole dish.  Just before serving, divide the food into equal portions.  First locate the center, then cut through it, dividing the casserole into equal portions.