Portion Sizes

With portion sizes getting larger and larger, it's hard to know how much you should be eating. Until now! The next time you're served a heaping plate of food, know when to say when.

Water
Drink 8 glasses of water each day. Water will not only help you stay well hydrated, it will also help your body work efficiently throughout the day. Any type of calorie-free beverage counts, so don't be shy-bottoms up!

Meat, Poultry, Fish and Vegetarian Alternatives
A 4-6 oz. serving of a protein-rich food such as meat, poultry or fish should look like a deck of cards or the size of your palm (minus fingers). Choose lean proteins that are low in saturated fat. Vegetarians should eat protein-rich meat alternatives such as beans, tofu, seeds and nuts.

Garden Salad
Enjoy 1 cup of raw vegetables, including any type of dark leafy greens such as romaine, green leaf or oakleaf lettuce, along with a variety of added vegetables, like broccoli, carrots, bean sprouts, peppers and cucumbers. This salad can be your own creation. Remember that vegetables are packed with lots of nutrients. However, regular salad dressing can increase the number of calories in your sensible meal. Opt for 2 teaspoons of Wish-Bone® Salad Spritzers™.

Bread, Rice and Pasta Your Sensible Meal should include a serving of starch, preferably whole grain. Choose 1 small baked potato, 1/2-cup whole wheat pasta, 1/3-cup brown rice, 1 slice of whole wheat bread, 1/2- bagel or a small multigrain roll.

Vegetables
A serving size is 1/2 cup cooked or 1 cup raw vegetables. Fill 1/2 your plate with veggies-try steaming, roasting or stir-frying them to add flavor and variety to your diet.

Fruit
A serving of fruit is a satisfying way to top off your Sensible Meal. One serving is 1 medium-size fruit (about the size of a baseball) or 1/2-cup of cut-up fresh fruit, frozen fruit or fruit canned in its own juice or light syrup, or berries.