Hi Alan,
Congratulations and very well done on your fantastic weight loss, it is so impressive!!!
Here is a handy chart on portion size, I hope this helps.
Even on Lifetime Maintenance, it's important to be able to judge portion size, especially for higher carb foods.
How much is 1/2 cup?
What does a 3-inch slice look like?
These charts should help you estimate portions at a glance.
Bread, Grains, and Pasta....................Think of
1 one-ounce slice of bread................. An index card
1 two-ounce piece of Italian bread....... A bar of soap
1 three-ounce bagel.......................... A can of tuna
1/2 cup, cereal, or pasta.................... 1/2 baseball
1 two-ounce muffin............................. A cupcake wrapper
Fruits and Veggies..............................Think of
1 medium fruit or 3/4 cup cut -up fruit.... A tennis ball
1 cup green sald................................. A fist
1/2 cup cooked veggies...................... A scoop of ice cream
Protein and Cheese..........................Think of
2 tablespoons peanut butter..............Two tea bags
3 ounce beef, chicken, or pork............A small pack of tissues or cigarettes
1 ounce of cheese.............................A pair of dice
1 ounce of nuts................................One Ping-Pong ball or a small child's handful
Snacks and Desserts..........................Think of
1 ounce of chips................................A medium-size handful
1 three-inch piece of cake...................A small stack of business cards
1 cup of ice cream.............................A baseball
Measurements....................................Th ink of
1 tablespoon.......................................A tea bag
1 teaspoon.........................................A thimble
1 cup............................................... .A fist or a baseball
1/4 cup.............................................A large eg
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