How big are my portions supposed to be, anyway?

In today’s super sized world we seem to have forgotten what a normal sized meal is supposed to be.  The portions get bigger and so do our waist lines.

People often set goals for themselves that are overwhelming and difficult to attain. I like to recommend a 10% weight loss initially, because this can help to decrease cardiovascular risk. But, how do we make this practical for people?  If you are anything like me you will need a something visual to use as a guide. 

1.5 oz of cheese= 3 stacked dice

½ c of grapes= 15 grapes

½ c of cooked rice= 1 cupcake wrapper full

1 tbsp of butter= 1 poker chip

1c of French fries= ~10 fries

Potato= the size of a computer mouse

An average bagel= a hockey puck


1/3 c= an egg

½ c= a light bulb

1 c= a baseball; or the size of your fist

1 tsp= a penny

1 tbsp= size of thumb

2 tbsp= a golf ball

1 oz= size of 4 dice, side by side in a square

3 oz= a deck of cards; or the size of your palm and the thickness of your little finger

Learning to estimate how much you eat can help you lose weight and reach your health goals.

Plan how much you will eat, so you can follow your meal plan.

Keep accurate food diaries of what you have eaten and drank. There are great tools available to help with this.

Comment to this post if you would like information about resources or need assistance as reach your goals.


About anitakellam

Wife-Mom-Health Care Provider-Fitness Junky- Gluten/Dairy Free Foody, Aspiring Techno Geek My name Dr. Anita Kellam, DNP, FNP-C. I am a board certified Family Nurse Practitioner and maintain a practice in rural Montana. When I was a kid I was a competitive swimmer and even swam at the master's level until I had my first child. I have spent the past 15 years pursuing my professional degrees, raising 3 children and devoting myself to my family. Over the years I saw the pounds slowly creeping up. Once I completed my doctoral degree I made the decision to improve my health and fitness. Beachbody has provided excellent tools that helped me turn my house into a gym. It has been an amazing resource to help me achieve my goals and I am addicted to the products. I would love to help others on their journey to be in the best shape of their lives no matter what age or fitness level. Please feel free to contact me with any questions or like me on my webpage

3 Responses to “How big are my portions supposed to be, anyway?”

  1. Well this was uncomfortable – and a good indicator of my problem. Hard to believe what you are served in a restaurant…

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