When it comes to portion size, I find it difficult to know how much food I am actually consuming or serving up at home.
Restaurants tend to serve oversized portions of food so I usually divide my plate in half and only eat one portion of it. However, if I can visualize portion sizes it is easier to control my food intake.
Here is an easy way to eyeball your food with everyday items:
Baseball = Medium piece of fruit; 1 cup of salad greens
Tennis ball = 1 cup (250ml) of rice, pasta or ice cream
Golf ball = 2 tbsp.(30ml) of peanut butter, jam or salad dressing
Dice ~ 1 Dice = 1 tsp. (5ml) of butter
3 Dice = 1oz (30g) of cheese
CD = the diameter of a pancake
Dental Floss Container = 1oz (30g) of chocolate
Large Egg = ¼ cup of raisins, dried fruit
Checkbook = 3oz of baked/grilled fish
Light bulb = 1 slice of pie
Another way to visualize the food portions is to use your hand: here is a neat diagram to show you the proper portion size.