How Basketball Players Can Improve Their Diet To Improve Performance

Simple Tricks to Control Portion Sizes

Have you ever heard the phrase, “Would you like to supersize that?” If you usually answer “yes” to this question asked at McDonalds, do you know how much food you are actually saying yes to? When you are trying to eat a well-balanced diet, it is sometimes difficult to estimate the right amounts of foods you should be consuming. Today, most restaurants are serving extra large portion sizes for their meals and it is distorting people’s views of what a real portion size actually looks like. Here are some simple tricks to use as a guide to help remember common serving sizes.

An easy way to determine a serving size is to visualize it as the size of a common object. Look at the list below that shows common food items, serving sizes, and objects to compare them to:

Food = Serving Size = Object
Meat = 3 ounces = Deck of cards
Fish fillet = 3 ounces = Checkbook
Bread = 1 slice = Cassette tape
Cooked pasta or rice = ½ cup = Tennis ball
Peanut butter = 2 tablespoons = 2 thumbs
Peanuts = 1 ounce (28 peanuts) = 1 handful
Cheese cubes = 1 ounce = 4 dice
Nuts = 1 ounce = 1 large egg
Raw, leafy vegetables = 1 cup = Baseball
Margarine or butter = 1 teaspoon = A fingertip
Salad dressing = 2 tablespoons = Ping pong ball
Mashed potatoes = 1 cup = Your fist
Baked potato = 1 medium potato = Computer mouse
Cooked vegetables = ½ cup = 1 handful
Fresh fruit = Medium sized piece of fruit or ½ cup sliced fruit = Tennis ball
Dried fruit = ¼ cup = Ping pong ball
Bagel = 1 ounce (1/2 a bagel) = Hockey puck
Pancakes = 1 pancake = Compact disk
Snack food = 1-2 ounces = 1 handful
Ice cream = ½ cup = Tennis ball
Cookies = 1 cookie = Makeup compact

To find out how many servings of each food group you should be consuming for your age group and physical activity level, visit MyPyramid.gov.

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