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Dr. Ian’s Portion Guide for Healthy Living

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Dr. Ian’s Portions Guide-From the Rachel Ray Show

How much is too much? In this world of super-sizing, it is often difficult to know what an appropriate portion looks like. Take a look at this guide from Dr. Ian K. Smith. He includes measurements and a physical equivalent to make it easy to control portions, even in restaurants! you may also like his book The Fat Smash Diet that uses these ideas for weight loss. Get a your school year started off right!

Grains

Quantity / Measurement

Physical Equivalent

Bagel 3″ Diameter Hockey puck
Biscuits 2 1/2″ A little smaller   than a hockey puck
Bread (Slice) 2 Slices 1 CD case per slice
Brown Rice (Cooked) 1/3 Cup Hockey puck
Brownie 1 Ounce/ 2″ x   1″ Small post-it pack
Cakes/Baked Goods 1 Ounce 1/2 Deck of cards
Cereal Flakes 1 Cup Baseball
Chocolate Chip   Cookies 3 Small cookies Diameter of the   opening of a paper towel roll
Hamburger Bun 3″ Diameter Hockey puck
Hot Dog Bun 1 Bun 1 Bun
Pasta (Cooked) 1/2 Cup Light bulb
Plain Pancake 1 Pancake CD (compact disc)
Rice (White, Cooked) 1/2 Cup Light bulb
Taco 1 Taco shell CD
Tortilla chips 12 Chips
Tortillas 2 at 6″ each 1 Saucer (6″ in   diameter)
Fruits and    Vegetables

Quantity / Measurement

Physical Equivalent

Apple 1 Small apple (60   Cal.) Tennis ball
Asparagus (Stalks) 1/2 Cup 6 Stalks
Baked Potato 1 Potato Computer mouse
Carrots 1 Cup 12 Baby carrots
Cauliflower   (Florets) 1 Cup 8 Flourets
Cherries 15 Cherries (60   Cal.)
Corn (on/off cob) On cob (1 stalk)-   off (1/2 cup) Light bulb
Fruit Medium sized fruit Baseball
Grapes   (Medium/Small) 1/2 Cup 16 Grapes
Salad Greens 1 Cup Baseball
Spinach (Raw) 2 Cups 1 1/2 Baseballs
Strawberries 1 Cup 12 Strawberries
Vegetables (Cooked) 1 Cup 1 Baseball
Fats and Oils

Quantity / Measurement

Physical Equivalent

Butter or Spread 1 Tbsp Poker chip
Mayonaise 1 Tbsp Poker chip
Oil 1 Tbsp Poker chip
Salad Dressing 1 Tbsp Poker chip
Meats, Fish, and    Nuts

Quantity / Measurement

Physical Equivalent

Almonds 1/4 Cup 12 Almonds
Bacon 3 Slices
Eggs 1/4 cup 1 Large egg
Fish 3 Ounces grilled 1 Checkbook
Ground Beef 3 Ounces Deck of cards
Hot Dogs 3 Ounces 1 Hot dog
Hummus 2 Tbsp Golf ball
Lean Meat or Poultry 3 Ounces Deck of Cards
Peanut Butter 2 Tbsp Golf ball
Pistachios 1/4 Cup 24 Pistachios
Sausage 1 Ounce Size of your thumb
Turkey Bacon 3 Slices
Dairy and Cheese

Quantity / Measurement

Physical Equivalent

Cheese 1 1/2 Ounces 3 Stacked dice
Buffalo Mozzarella 1 Ounce Ping pong ball
Frozen Yogurt 1/2 Cup Light bulb
Ice Cream 1/2 Cup Light bulb
Milk (Skim or 1%) 8 Ounces / 1 Cup 3/4 Height of a soda   can
Yogurt 1 Cup Baseball
Yogurt (Plain,   unsweetened) 8 Ounces 3/4 Height of a soda   can
Snacks

Quantity / Measurement

Physical Equivalent

Black Olives 10-15 Black olives
Chocolate Covered   Raisins 15 Chocolate covered   raisins
Chocolate Covered   Strawberries 5 Strawberries   dipped in 1 ounce of melted chocolate 5 Strawberries;   Poker chip of melted chocolate
French Fries 2 Ounces 10 Fries
Popcorn 3 Cups 1 Tennis ball   canister (loosely packed)
Beverages

Quantity / Measurement

Physical Equivalent

Alcohol Beer – 12 Ounces
Wine – 5 Ounces
80 Proof Distilled Sprit – 1.5 Ounces
Iced Coffee 8 Ounces 3/4 Height of a soda   can
Orange Juice 8 Ounces / 1 Cup 3/4 Height of a soda   can
Smoothie 8 Ounces 1/3 of a tennis ball   canister
Soda 8 Ounces / 1 Cup 3/4 Height of a soda   can
Miscellaneous

Quantity / Measurement

Physical Equivalent

Apple Sauce 1 Cup 1 Cup
Mashed potatoes 1/2 Cup 1/2 Tennis ball
Pizza 2 Slices 4″ Wide at   crust x 6″ Long/Slice

 

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Author: oflcmops

MOPS stands for Mothers of Preschoolers, a faith-based community that strives to meet the needs of moms with children from birth through kindergarten. MOPS groups meet regularly to celebrate the joys of motherhood and to encourage each other through the challenges. MOPS also provides opportunities for social outings throughout the year. We meet the first and third Fridays of every month September through May.

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