- A serving of meat is about two or three ounces, or about the size of a deck of cards. Serving sizes for other proteins would be two tablespoons of nut butters, two eggs, and one third cup of dry beans.
- A serving of bread is equal to one slice of white or whole grain bread, one ounce of prepared cereal, or just one half cup of pasta, or rice.
- A serving of fruit or vegetable is equal to one piece, one half a cup of chopped fruit or vegetable, or three-fourths cup of 100% juice.
- A serving of dairy is equal to one cup of milk or one and one half ounces of cheese.
Here is a (fuzzy, sorry!) diagram of portion sizes to keep in mind if you don't know the amount of ounces. As stated above, the measurements are equal to one serving:
- 1 serving of meat is 3-4 oz. and should be about the size of a deck of cards, or the palm of your hand.
- 1 cup should be used for carbs such as cooked rice, cooked pasta and ice cream. It is about the size of a tennis ball.
- 1 serving of cheese is the size of 1 domino (oops... I may eat more cheese than that!)
- 1 medium piece of fruit is the size of a baseball.
- 1 serving (1 tsp.) of fats like butter, or margarine is the size of 1 die.
- 1 small baked potato is about the size of a computer mouse.
- 1 cup of beverage is equal to the size of a woman's fist.
- 2 Tbs. of fats like Peanut Butter, jam, or salad dressing is the size of a golf ball.
- 1 oz. of chocolate is the size of package of dental floss.