Portion Control Gadgets

Portions have become supersized over the years and consumers are no longer aware of how much food they are actually shoveling into their mouths. Knowing the proper serving sizes can help stop you from packing on extra calories as well as extra pounds.

The most notable changes the USDA has made emphasize that at least half of your grains should be whole grains (oatmeal, whole cornmeal, brown rice, etc.), and that half of your plate should be filled with fruits and vegetables. The new guidelines stress adding more “color” to your dish.

Instead of vague serving size suggestions, the dinner plate proposes: 3 cups of dairy (milk, cheese, yogurt), 2-3 cups of vegetables, 1.5-2 cups of fruit, 5-6.5 ounces of protein (fish, poultry, eggs, etc.), 5-8 ounces of grains (rice, cereal, pasta), and 5-7 teaspoons of sweets, fats and oils per day. Using these daily recommendations, you can start putting together more balanced meals.