Portion Sizes
Sticking to portion sizes makes weight management easier. You can use everyday objects or your hand to judge the size of your serving.
  • 3-4 oz of meat or poultry is the palm of your hand
  • 3 oz of fish is a checkbook
  • 1/2 cup of cooked rice or pasta is a rounded handful
  • 2 tablespoons of peanut butter is a ping pong ball
You can eat more or less of each of these servings, as long as you record it accurately and it fits in your meal plan.