Content
Skip To Navigation Skip to Content
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregedivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregafgivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
 

NCHPAD - Building Healthy Inclusive Communities

Font Size:

Eating Out


Restaurant serving sizes are usually much larger than the amount you need. Use these visual to help you manage your portion sizes when you’re on the go.

Image of a thumb
Image of a thumb

 

Your thumb = 1 ounce of cheese or 1 tablespoon of salad dressing or peanut butter

 

Image of a shot glass
Image of a shot glass

 

2 tablespoons of oil = a shot glass

 

Image of a matchbox
Image of a matchbox

 

1 ounce of meat = a matchbox

 

Image of a baseball
Image of a baseball

 

 1 cup of chopped fruit or vegetables = a baseball (2 servings)

Image of a computer mouse
Image of a computer mouse

 

  Medium potato = a computer mouse (1 serving)

 

Image of a hockey puck
Image of a hockey puck

 

  Average bagel = a hockey puck (2 servings)

Image of a tennis ball
Image of a tennis ball

 

1 cup of cooked pasta = tennis ball (2 servings)

 

 

Here are some additional tips to help you manage your portion sizes when eating out.

  • As soon as you get your meal, split it in two and have half wrapped up to take home.
  • Instead of a whole meal, order an appetizer for a main meal.
  • Order dressings or rich sauces on the side. Use it sparingly or dip your food into it.
  • Avoid upsizing meals at fast-food restaurants.
  • Use smaller plates and bowls at self-service restaurants.
  • Buy smaller packages of snack foods.
  • Eat slower and savor your food. It takes about 20 minutes for your stomach to signal to your brain that you are full.


blog comments powered by Disqus