What exactly is a serving size?
How much is just right? Everyone has heard by now that, whether dining out or eating at home, the average American’s plate is often filled with over-sized portions. But what exactly is a proper serving size? Here is a handy, quick guide comparing single-sized food portions to everyday items:
3 ounces of poultry, beef or fish ~ a deck of cards, or a checkbook
2 tablespoons peanut butter ~ a golf ball
an ounce of nuts ~ about a handful
1 cup cereal ~ a baseball
1 cup pasta ~ a tennis ball
1 dinner roll ~ a yo-yo
1 baked potato ~ a computer mouse
1 cup green salad ~ 1 baseball
1 serving of fruit (1/2 cup) ~1/2 a baseball, or a standard ice cream scoop
1 serving of vegetables (1/2 cup) ~ 1/2 a baseball, or a standard ice cream scoop
1 ounce cheese ~ a pair of dice
1 teaspoon butter ~ 1 “Scrabble” game tile
Another way to roughly estimate portion sizes is by using your hand (of course, make adjustments accordingly if you are way above or below average-sized!):
About one cup~ your fist
About 1 ounce meat or cheese~ your thumb
About 1 tablespoon ~ your thumb tip
About 1 teaspoon~ your fingertip
Make sure to take the “What to Eat: Personalized” quiz to learn exactly how many servings from each food group (Meats and Beans, Grains, Fruits, Vegetables, and Dairy) is right for you. Knowledge is power.
Happy healthy eating!
