April - NEAT Fact Sheet

Today’s typical portions are much larger than what they were 30 years ago and continue to increase (especially fast food).

• You should follow the serving sizes according to the Food Guide Pyramid.
• Tips to control your portions…

o   At restaurants ask for a “to-go” box and immediately wrap-up half your meal before you start eating

o   At fast food restaurants order smaller portions or Kid’s Meals

o   Eat your meals at home on smaller plates

o   Eat a snack before a meal or drink a glass of water so you will not overeat

o   Always put chips from a large bag in a bowl or on a plate before eating

·        Common foods and serving sizes:

Food Serving Guideline Equivalency in FGP Bagel 1 large 6 oz. can of tuna 4 oz. grains Bread 1 slice Cassette tape 1 oz. grains Flaked cereal 1 cup baseball 1 oz. grains Cooked pasta 1 cup baseball 2 oz. grains Popcorn 1 cup baseball 1/3 oz. grains Rice ½ cup Light bulb 1 oz. grains Waffle or pancake 1 regular CD 1 oz. grains Broccoli 1 cup Baseball 1 cup veg. Carrots 1 cup Baseball 1 cup veg. Mashed potatoes ½ cup Lightbulb ½ cup veg. Apple 1 medium Baseball 1 cup fruit Blueberries ½ cup Lightbulb ½ cup fruit Dried fruit 1 oz. Golf ball ½ cup fruit Hard cheese 1 ½ oz. 3 dice 1 cup milk Yogurt 8 oz Baseball 1 cup milk Nuts ¼ cup Golf club 1 oz. beans Beef and chicken 3 oz. Deck of cards 3 oz. meat Cooked beans ½ cup Lightbulb 2 oz. beans Cooked fish 3 oz. Checkbook 3 oz. meat Lunch meat 1 oz. CD 1 oz. meat Butter, mayo 1 Tbsp. Poker chip 3 tsp. fats/oil