Where to start?
At the beginning..
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Image Source:
http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htm#see1
The first place to start when you look at the Nutrition Facts label is the serving size and the number of servings in the package. Serving sizes are standardized to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount, e.g., the number of grams.
The size of the serving on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label. Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, “How many servings am I consuming”? (e.g., 1/2 serving, 1 serving, or more)
Serving sizes
How do you know a reasonable portion of food when you see it? Visualize the objects mentioned below when eating out, planning a meal, or grabbing a snack. For example, the amount of meat recommended as part of a healthful meal is 3-4 ounces-and it will look to be the same size as a deck of cards.
The Look of Normal Portion Sizes
1 oz. meat: size of a matchbox
3 oz. meat: size of a deck of cards or bar of soap-the recommended portion for a meal
8 oz. meat: size of a thin paperback book
3 oz. fish: size of a checkbook
1 oz. cheese: size of 4 dice
Medium potato: size of a computer mouse
2 Tbs. peanut butter: size of a ping pong ball
1/2 cup pasta: size of a tennis ball
Average bagel: size of a hockey puck.
Sources: http://www.cancer.org/docroot/PED/content/PED_3_2x_Portion_Control.asp
http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htm#see1
