Food & Portion Sizes: Stop Portion Distortion to Lose Weight & Gain Energy! Weight Loss Nutrition

Did you know that the serving sizes of some foods have grown by at least 100 percent in the last few decades? Keep your portions in check by memorizing these simple rules: 

• 1 serving size of pasta, potato or rice = 1/2 cup
• 1 serving size of cheese = 2 1/2 ounces or 4 stacked slices
• 1 serving of meat = about 3 ounces or the size of your palm (without fingers)
• 1 serving of dry fruit = 1/4 cup 
• 1 portion of nuts = only 10 - 15 nuts
• For veggies and fruits, the rule of thumb is that 1 cup of raw or 1/2 cup of cooked is considered one portion.  

Keep portion size in mind for weight loss and energy gain!