Keep Thanksgiving

portion sizes in check

Source: Ingrid Adams, Extension Specialist for

Nutrition and Weight Management

Thanksgiving is a time when there is usually an abundance of food and a time when there is a tendency to overeat. The typical excuse given is that it is hard to say no to another serving of mom’s mashed potatoes or grandma’s apple or pumpkin pie. One way to reduce overeating is to have some knowledge of portion sizes. Portion sizes have increased over the past 20 years and it is more difficult for people to identify what counts as a serving of food. This portion guide should help. It is not meant to put a damper on your Thanksgiving festivities but to help you keep your portion sizes in check.

Thanksgiving Portion Size Guide:

One serving of turkey is three ounces, about the size of a bar of soap or a computer mouse. Cranberry sauce is a quarter cup or the size of a golf ball.

One serving of potatoes is a half cup is about the size of a closed fist and a serving of gravy is a quarter cup or about the size of a golf ball. The serving size for stuffing is about a half cup or the size of a standard ice cream scoop.

Salads serving size is one cup raw leafy greens, or a half cup cooked vegetables.

If you are having bread, the serving is one slice or one roll or one square of cornbread the size of a bar of soap. Serving size for soft spread margarine or butter is one teaspoon, the size of a die.

If you are having pie for dessert, portion size is one-eighth of a nine inch pie. To cut your pie into serving sizes, cut it into quarters and then cut each quarter into two equal pieces.

A tip to maintaining healthy portions is to fill half your plate with vegetables and fruit. On the other half of your plate with about three to six ounces of lean protein and about a half cup rice, potatoes, corn pudding or other starchy foods.

Here are some ways to enjoy your food but eat less around Thanksgiving:

Cut back on the snacks

Eat slower and enjoy the experience of eating

Take time to engage others in conversation

Use smaller plates

Wait at least 10 minutes before going back for seconds

Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.

Homemakers Children’s Christmas Village

The Clinton County Extension Homemakers will sponsor its annual Children’s Christmas Village, Santa’s Workshop, on Thursday, December 10th from 5:00-8:00 p.m. at the Learning Center Auditorium. Children may purchase up to five gifts for family members with the help of one of our special elves. Don’t forget that Santa and Mrs. Jingle will be at Christmas Village too. For more information, contact the Clinton County Extension Office at (606) 387-5404.