Portion Control

Here are some helpful guidelines to keep those portions under control (serving sizes below are per person):

2 oz dried Spaghetti - the diameter of a nickel

1 cup of cooked rice or pasta - your fist or a tennis ball

12 oz potato - a baseball

3 oz of meat- palm of your hand or a deck of playing cards

1oz of cheese - the size of your thumb or a pair of dice

3oz of fish- palm of your hand or your checkbook

Don't forget to control your alcohol! Lots of empty calories!

Light beer - about 100 calories

Regular Beer - 153 calories

6 oz Wine - 124 calories

1 oz of Liquor - 64 calories

4 oz Margarita mix - 100 calories

Here are a couple of my favorite websites to help you stay on track:

Take the Portion Distortion Quiz

http://hp2010.nhlbihin.net/portion/

Find out what your daily Food Pyramid should look like

http://www.mypyramid.gov

Add more Whole Grains to your diet

http://www.wholegrainscouncil.org/

Make a Grocery List of foods that are Heart Healthy

http://checkmark.heart.org/