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Portion Control…How Much Am I Eating?

Now that the holidays are over and the New Year has begun, it’s time to start eating healthy again. One important part of healthy eating involves portion control. “How much am I eating?” you ask. “What is the best way to measure portion sizes?”

When food scales or measuring cups aren’t handy, you can still estimate your portions using these easy tips below to know exactly how much food you’re eating.

meat 3 Ounces of Meat = Deck of Playing Cards  cards

appleMedium Apple = Tennis Ball  Tennis ball

cheese  1 oz of Cheese = 4 Stacked Dice   dice

twisty cone   ½ Cup of Ice Cream = Tennis Ball  Tennis ball

mashed potatoes  1 Cup of Mashed Potatoes or Broccoli = Your Fist fist clenched

spoonful of PB  1 Teaspoon of Peanut Butter = Tip of Your Thumb tip of thumb

mixed nuts  1 Ounce of Nuts or Small Candies = One Handful  handful

*If you’re cutting calories, remember to eat healthy and nutritious food to keep you full.*

*For a list of the food groups and recommended daily servings, please visit*

If you have any questions about nutrition or portion control, call Loudoun Sports Therapy Center at 703-450-4300 to speak with our expert staff members.

Don’t let pain limit you…We care. We listen. We get RESULTS!