Portion Size Made Easy

  • 3 ounces of meat or poultry is about the size of a deck of cards, a computer mouse, a bar of soap or the palm of your hand without your fingers.
  • 1 cup of fruits, vegetables, rice or pasta is close to a baseball or a loose fist.
  • 1/4 cup of nuts is similar to a golf ball.
  • 1 tablespoon of peanut butter is like looking at your whole thumb, whereas 1 teaspoon of butter or salad dressing is only the top of your thumb from the knuckle.
  • 1 ounce of cheese is about the size of two dice or similar to the size of the individually wrapped slice squares.
  • 1 ounce meat is about the size of a matchbox.
  • 1/2 cup vegetables, fruit or starch is about the size of a tennis ball.

    Or . . .

Use a measuring cup or a food scale and practice measuring some of your favorite foods onto your plate or bowl, so that you can see how much a ½ cup or 3 ounce serving is. This will help you “eyeball” a serving. This will help prevent portion distortion.
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