Rachael Ray Show

Rachael Ray: Rachael's Daytime Talkshow

Dr. Ian's Portion Guidelines

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Serving sizes keep getting bigger, but that doesn't mean you can clean your plate and keep your waistline in tact, so Dr. Ian Smith has created simple tricks to help you pay attention to the actual portion sizes the next time you sit down for a snack or meal!


Grains
Quantity / Measurement
Physical Equivalent
Bagel 3" Diameter Hockey puck
Biscuits 2 1/2" A little smaller than a hockey puck
Bread (Slice) 2 Slices 1 CD case per slice
Brown Rice (Cooked) 1/3 Cup Hockey puck
Brownie 1 Ounce/ 2" x 1" Small post-it pack
Cakes/Baked Goods 1 Ounce 1/2 Deck of cards
Cereal Flakes 1 Cup Baseball
Chocolate Chip Cookies 3 Small cookies Diameter of the opening of a paper towel roll
Hamburger Bun 3" Diameter Hockey puck
Hot Dog Bun 1 Bun 1 Bun
Pasta (Cooked) 1/2 Cup Light bulb
Plain Pancake 1 Pancake CD (compact disc)
Rice (White, Cooked) 1/2 Cup Light bulb
Taco 1 Taco shell CD
Tortilla chips 12 Chips
Tortillas 2 at 6" each 1 Saucer (6" in diameter)


Fruits and Vegetables
Quantity / Measurement
Physical Equivalent
Apple 1 Small apple (60 Cal.) Tennis ball
Asparagus (Stalks) 1/2 Cup 6 Stalks
Baked Potato 1 Potato Computer mouse
Carrots 1 Cup 12 Baby carrots
Cauliflower (Florets) 1 Cup 8 Flourets
Cherries 15 Cherries (60 Cal.)
Corn (on/off cob) On cob (1 stalk)- off (1/2 cup) Light bulb
Fruit Medium sized fruit Baseball
Grapes (Medium/Small) 1/2 Cup 16 Grapes
Salad Greens 1 Cup Baseball
Spinach (Raw) 2 Cups 1 1/2 Baseballs
Strawberries 1 Cup 12 Strawberries
Vegetables (Cooked) 1 Cup 1 Baseball


Fats and Oils
Quantity / Measurement
Physical Equivalent
Butter or Spread 1 Tbsp Poker chip
Mayonaise 1 Tbsp Poker chip
Oil 1 Tbsp Poker chip
Salad Dressing 1 Tbsp Poker chip


Meats, Fish, and Nuts
Quantity / Measurement
Physical Equivalent
Almonds 1/4 Cup 12 Almonds
Bacon 3 Slices
Eggs 1/4 cup 1 Large egg
Fish 3 Ounces grilled 1 Checkbook
Ground Beef 3 Ounces Deck of cards
Hot Dogs 3 Ounces 1 Hot dog
Hummus 2 Tbsp Golf ball
Lean Meat or Poultry 3 Ounces Deck of Cards
Peanut Butter 2 Tbsp Golf ball
Pistachios 1/4 Cup 24 Pistachios
Sausage 1 Ounce Size of your thumb
Turkey Bacon 3 Slices


Dairy and Cheese
Quantity / Measurement
Physical Equivalent
Cheese 1 1/2 Ounces 3 Stacked dice
Buffalo Mozzarella 1 Ounce Ping pong ball
Frozen Yogurt 1/2 Cup Light bulb
Ice Cream 1/2 Cup Light bulb
Milk (Skim or 1%) 8 Ounces / 1 Cup 3/4 Height of a soda can
Yogurt 1 Cup Baseball
Yogurt (Plain, unsweetened) 8 Ounces 3/4 Height of a soda can


Snacks
Quantity / Measurement
Physical Equivalent
Black Olives 10-15 Black olives
Chocolate Covered Raisins 15 Chocolate covered raisins
Chocolate Covered Strawberries 5 Strawberries dipped in 1 ounce of melted chocolate 5 Strawberries; Poker chip of melted chocolate
French Fries 2 Ounces 10 Fries
Popcorn 3 Cups 1 Tennis ball canister (loosely packed)


Beverages
Quantity / Measurement
Physical Equivalent
Alcohol Beer - 12 Ounces
Wine - 5 Ounces
80 Proof Distilled Sprit - 1.5 Ounces

Iced Coffee 8 Ounces 3/4 Height of a soda can
Orange Juice 8 Ounces / 1 Cup 3/4 Height of a soda can
Smoothie 8 Ounces 1/3 of a tennis ball canister
Soda 8 Ounces / 1 Cup 3/4 Height of a soda can


Miscellaneous
Quantity / Measurement
Physical Equivalent
Apple Sauce 1 Cup 1 Cup
Mashed potatoes 1/2 Cup 1/2 Tennis ball
Pizza 2 Slices 4" Wide at crust x 6" Long/Slice
 
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