Portion Control Tips for Healthy Holiday Eating

Understanding what a “normal” portion looks like can be tricky — especially during the holidays. Even healthy foods can be taken out of proportion, and oversized servings can quickly add up. Learning what constitutes a standard portion can help you manage calories, make smarter choices, and stay in control throughout the season.

Why Portion Awareness Matters

How many servings of salad did you really put on your plate? What do health experts mean when they recommend eating two servings of fish per week? Developing a clear visual understanding of portion sizes makes it easier to enjoy your favorite foods while maintaining balance and moderation.

Eyeball It — Visual Portion Guide

A simple way to estimate portion sizes is by comparing food to everyday objects. Use the guide below to “eyeball” a single serving.

Breads, Cereals, and Grains

• 1 slice of bread = Size of an index card

• 1 small roll = Size of a yo-yo

• 1 bagel = Size of a 5 oz. can of tuna

• ½ cup of rice or pasta = Enough to fill a cupcake liner

Fruits and Vegetables

• 1 medium orange or apple = Size of a tennis ball

• ¼ cup dried fruit = Size of a large egg

• 1 cup green salad = Size of an adult fist

• 1 small potato = Size of a computer mouse

Proteins (Meats and Nuts)

• 1 oz. nuts = Size of a ping pong ball

• 3 oz. meat (beef, chicken, fish, pork) = Size of a deck of cards

• 2 Tbsp. peanut butter = Size of two tea bags

Dairy

• 1 cup milk = Size of an 8 oz. carton

• 1 scoop fat-free frozen yogurt = Size of half a baseball

• 1 oz. cheese = Size of a pair of dice

Fats

• 1 tsp. butter = Distance from the tip of your thumb to the first joint

Eat Smarter — Simple Portion Control Strategies

Losing weight and maintaining a healthy lifestyle isn’t just about food choices — it’s also about how much you eat and when to stop. Keep these tips in mind:

• Visualize what one serving of each food looks like before you start eating

• When dining out, ask for a take-home container and set aside half your meal before you begin

• Avoid all-you-can-eat buffets, where temptation and oversized portions are common

Enjoy the Season with Confidence

With a few simple visual tools and mindful eating strategies, you can enjoy holiday meals while keeping your portions — and your health — on track.