This news item expired on Sunday, June 30, 2013 so the information below could be outdated or incorrect.
Here is a handy way to measure portion sizes:
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3 ounces of meat = deck of cards
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1 teaspoon of oil = quarter in diameter
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1 cup of raw vegetables = light bulb
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1 medium fresh fruit = tennis ball
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1 bagel or roll = 6 ounce can of tuna