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 each day).

Next, look at the meatballs and visualize how many would equal a deck of cards or 3 ounces (most people need about 5 ½ to 6 ½ ounces each day).

Lastly, compare the amount of sauce to one ½ cup, this will count as ½ cup of vegetables (most people need 2-3 cups).

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 or you can ask to order from the lunch menu. This will give you a smaller portion than the dinner.

Erin Bartels, Dietetic Student, University of Missouri-Columbia and Candance Gabel, MS, RD, LD, Associate State Nutrition Specialist, University of Missouri – Columbia
Updated by Ann Nothwehr, Dietetic Student, University of Missouri-Columbia and Robin Gammon, RD, LD, Extension Associate, University of Missouri-Columbia