Austin Sports Medicine: Portion Control

It’s time for another Austin Sports Medicine 101 class!


Today we live in a portion-distorted world. It’s hard because we think in terms of our wallets when purchasing food. We think we want more for our money, right? As a result, though, our waistlines are expanding. Using common household items and standardized measuring tools can be used to control portion sizes.

A serving size is just a standard unit of measurement such as a cup, tablespoon or ounce. Portion size is the amount of a single food item that you eat in one sitting.

  • A deck of cards is the same as about three ounces of meat.
  • If you don’t have a deck of cards handy, you can also use your hand as a reference. The palm of the hand is about three ounces, as well.
  • A baseball is about the size of one cup and is helpful in determining your portion of raw leafy vegetables or low-fat dairy.
  • Four dice are equivalent to 1.5 ounces of cheese and are helpful in limiting something that is higher in fat and saturated fat.
  • A single dice is equivalent to one teaspoon, and this is helpful when using margarine or butter.
  • A ping pong ball is equivalent to about two tablespoons, which is helpful when you want to have peanut butter.

Whether you use common household items, standard measuring tools or your hand, portion control is a great way to control your calorie intake.

If you have questions or have needs regarding sports medicine in Austin or the surrounding areas, visit us at, call or send us an email!