Serving Sizes and Portion Control
New American Plate Portions

It's time to return to moderate portions.

The bigger the portion, the more calories on your plate. Just 10 extra calories per day can add up to one pound of weight gain per year, and an extra 100 calories per day can lead to a 10-pound weight gain in a year. 

Cutting down on your portion size can make a big difference in your weight. You don’t need to deprive yourself of the foods you love; instead, have a small serving -- especially if the food is high in fat. 

This is what some single servings should look like:

A serving of fruit or vegetables is about the size of a baseball.

One-half cup of ice cream is about the size of a tennis ball.

A small baked potato is about the size of a computer mouse.

One serving of pancake or waffle is about the size of a compact disk.

A serving of fish is about the size of a smartphone.

One-quarter cup of dried fruit or nuts is about the size of a golf ball.

A serving of cheese is about the size of six dice.