Not only should you be mindful of the types of food that you eat, but being aware of portion sizes is important as well.

Here are some easy ways to estimate appropriate portion sizes:

Palm of hand or deck of cards = 3 ounces meat
Use for cooked chicken, beef, pork, fish, and seafood

Fist or cupped hand = 1 cup
Use for cereal, baked potato

Baseball/Tennis Ball = 1 cup
Use for salad greens, 1 medium fruit

½ of a Baseball/Tennis Ball = ½ cup
Use for pasta, rice, fresh fruit, ice cream

Golf ball = 2 tablespoons
Use for peanut butter, jelly, ketchup, barbecue sauce, dipping sauces, and condiments

Thumb tip or 1 dice (½ inch by ½ inch) cube = 1 teaspoon
Use for butter, margarine, sugar, honey, or condiments

4 stacked dice or 2 slices = 1 ½ oz
Use for cheese

1 handful = 1 ounce
Use for candy

2 handfuls = 1 ounce snacks
Use for nuts, chips, pretzels, and other snack foods