"I was reluctant to do Health Coaching. I guess it was just fear of the unknown or fear that I would find just one more way not to lose weight and be healthy. I was tired of failing. Boy, have I been pleasantly surprised. I have gotten great suggestions, fantastic encouragement, honest conversation, personalized plans and just a sense of knowing that someone out there is on my side."
- Bonnie K., Cary, NC

Serving Size Guidelines

Most people don't realize what a serving size equals. To keep from overeating, use the guidelines below to relate serving sizes to common household things.

Meat, poultry, or steak-like fish (tuna or salmon): 3 ounces = deck of cards or palm of your hand

Fleshy white fish (flounder, sole, etc.): 3 ounces = checkbook

Peanut butter: 2 tablespoons = walnut in the shell, 3 thumb tips

Salad dressing: 2 tablespoons = shot glass

Olive oil: 1 teaspoon = standard cap on a 16-ounce water bottle

Butter or margarine: 1 teaspoon = standard postal stamp

Cold cereal; berries; popcorn: 1 cup = baseball, 2 cupped hands

Rice, cooked pasta, ice cream: ½ cup = ½ baseball

Pretzels: ¾ cup = tennis ball

Bread: 1 slice = CD case

Pancake, waffle: 4-inch diameter = diameter of CD

Hard cheese: 1 ounce = 4 dice

Baked potato: 1 potato = computer mouse

Mixed nuts, dried fruits, granola, almonds, peanuts: ¼ cup = golf ball

Juice: ¾ cup = 6-ounce yogurt container

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