Serving sizes and portion control

[MUSIC PLAYING]

It might come as a shock, but a serving is not the same thing as a portion. A serving is found on a food label

and tells you a specific amount of food and what nutrients are found in that amount of food. A portion is the amount of food someone chooses to eat.

You can use your hand as a rough guide to judge portion sizes. Of course, hand size varies from person to person, but it's a useful guideline.

Here are some examples of how to use your hands to estimate serving sizes. MAN: Your closed fist equals about 1 cup of rice, pasta,

fruit, or vegetables. Your open palm equals about 3 ounces of meat, fish, or poultry. Your small handful equals about one 1/4 cup

of nuts, dried fruit, or dark chocolate. Two handfuls is equal to about two ounces of chips, popcorn,

or pretzels. Your thumb is about one ounce of peanut butter or hard cheese. The tip of your thumb is equal to about 1 teaspoon

of mayonnaise, butter, or sugar. And the tip of your index finger is about one half teaspoon of cooking oil.

Keep your portion control on track with these tips. Make sure you eat at regular times, and eat from a smaller bowl or plate rather than a box or bag.

Fill half your plate with fruits and vegetables and the other half with lean protein and whole grains. Be aware of what you're eating by avoiding distractions,

like TV or your phone. Eat slowly, and chew food well. [MUSIC PLAYING]