What should I do when I go out to eat and I am given a serving size that is way too big for me?
Imagine you are at an Italian restaurant and they serve you a large bowl of spaghetti with meatballs and tomato sauce.
Now visualize a half a cup of spaghetti which is
about the size of a computer mouse, this is the size of
1 ounce of grains (most people need about 6 or 7 ounces
Next, look at the meatballs and visualize how many
would equal a deck of cards or 3 ounces (most people
need about 5½ to 6½ ounces each day).
Lastly, compare the amount of sauce to one ½ cup,
this will count as ½ cup of vegetables (most people need
Now that you know what amount of food you want, ask the waiter for a to go bag before you start eating and put away the extra food to avoid the temptation of overeating. You can also ask to order from the lunch menu. This will give you a smaller portion than the dinner.
Erin Bartels, Dietetic Student, University of Missouri and Candance Gabel, M.S. R.D., Assistant Program Director, College of Human Environmental Sciences, University of Missouri Extension
Updated by Ann Nothwehr, Dietetic
Student, University of Missouri and Robin Gammon, RD,
LD, Extension Associate, University of Missouri
Last update: Thursday, December 04, 2008