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Portion size tips you will be thankful for

Enjoy your holiday feasts guilt-free by following a registered dietitian’s simple trick for remembering how much to take of each traditional holiday dish
Angela Fornelli and Kristin Walters
Contributing writers

Before you pile your plate with loads of mashed potatoes and stuffing at your next holiday party, think about a tennis ball — that’s the size these foods should take up on your plate, combined, for the healthiest portion size.

“Portion control is the most important factor when you are dealing with the holidays or any other event that revolves around heavy food,” said Jenny Maloney, registered dietitian at Galter LifeCenter.   

It’s also one of the easiest ways to keep yourself from over-indulging in the high calorie, high fat foods that traditionally go along with holiday meals.

And, you don’t need a measuring cup and scale to know whether you’ve got the right portion. Check out Maloney’s recommendations for comparing your portion sizes to typical items:

Item Typical serving size Correct serving size Comparable item for correct size
Turkey 8 ounces 3 ounces Deck of cards
Mashed Potatoes 1 cup ½ cup ½ a tennis ball
Green Beans ½ cup 1 cup baseball
Cranberries ¼ cup 2 tbsp. 1 walnut
Rolls and butter 2 rolls with butter Roll: small, butter: 1 tsp. Small soap and 1 die
Stuffing 1 cup ½ cup ½ tennis ball
Pumpkin Pie 1 large slice 1/8 of pie Small light bulb
Gravy  ½ cup 2 tbsp. 1 walnut

The plate using the “typical serving size” has about 1,300 calories, 37 grams of fat, and 127 grams of carbohydrates — that’s near the totals some people should have per day — while the plate with the “correct serving size” has 773 calories, 31.9 grams of fat and 86.6 grams of carbohydrates. Take out the roll and butter, and you’re down to 650 calories, 26 grams of fat and 72 grams of carbohydrates, Maloney said.

Clearly, making these small changes in your portion size can make a big difference.

Here are some other tips from Maloney for helping you make healthy food choices this holiday season:
• Look at all your options before making your final food choices; make sure all the calories you consume are worth it.

• Grab a small plate or even a napkin to prevent you from overeating

• Always put veggies on your plate if it’s an option

• Eat a portion-controlled plate; you can always go back for seconds if you are still hungry

• Eat slowly

• Don’t starve yourself the day of the event; eat healthy throughout the day so you don’t make bad choices later

• Watch the alcohol consumption; 1 glass of wine or 1 beer can add an extra 120-150 calories to your total calorie intake for the day

• Exercise on the day of the event so you burn some extra calories

Check out ABC News Chicago (channel 7) on Tuesday, November 22, to hear more from Maloney about Thanksgiving portion control.

Do you have any tips to share? Please chime in.

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