On Your Health

Check back to the INTEGRIS On Your Health blog for the latest health and wellness information for all Oklahomans, published three times a week.

A Visual Representation of Healthy Holiday Portion Sizes

When you think of the holidays, you probably don't think of portion control. It's OK to splurge a bit at your holiday meal if you keep an eye on portion sizes.

Here is a quick cheat sheet to help you remember ideal portions of some of your favorite holiday foods. Being mindful of the amount you put on your plate can help you avoid unwanted calories. Add up your selections to see if you are in your target calorie range (about 700 calories a meal for a man, 500 calories a meal for a woman). 

  • Turkey, 3 ounces, 132 calories = a deck of cards
  • Gravy, 1/4 cup, 30 calories = a golf ball
  • Mashed potatoes, 1/2 cup, 200 calories = a tennis ball cut in half
  • Dressing, 1/2 cup, 200 calories = a standard ice cream scoop
  • Cornbread, 1 medium piece, 175 calories = a bar of soap
  • Butter, 2 teaspoons, 72 calories = two dice
  • Cranberry sauce, 1/4 cup, 105 calories = a golf ball
  • Pumpkin pie, 1/8 of a 9-inch pie, 323 calories (456 for pecan pie) = a standard light bulb.

If you like to learn visually, check out the infographic below. It's a guide to what 200 calories each of holiday staples will look like on your plate. (Bah humbug. That serving of mashed potatoes is TINY).

Courtesy of Business Insider

Subscribe to the INTEGRIS On Your Health blog

Subscribe for weekly emails full of useful and interesting Oklahoma-centric health and wellness info, from the doctors and health experts at INTEGRIS.