Portion Size

September 19, 2016

Not only should you be mindful of the types of food that you eat, but being aware of portion sizes is important as well.

Here are some easy ways to estimate appropriate portion sizes:

Palm of hand or deck of cards = 3 ounces meat
Use for cooked chicken, beef, pork, fish, and seafood


Fist or cupped hand = 1 cup
Use for cereal, baked potato


Baseball/Tennis Ball = 1 cup
Use for salad greens, 1 medium fruit

½ of a Baseball/Tennis Ball = ½ cup
Use for pasta, rice, fresh fruit, ice cream

baseball tennis

Golf ball = 2 tablespoons
Use for peanut butter, jelly, ketchup, barbecue sauce, dipping sauces, and condiments


Thumb tip or 1 dice (½ inch by ½ inch) cube = 1 teaspoon
Use for butter, margarine, sugar, honey, or condiments


4 stacked dice or 2 slices = 1 ½ oz
Use for cheese

dice stack

1 handful = 1 ounce
Use for candy


2 handfuls = 1 ounce snacks
Use for nuts, chips, pretzels, and other snack foods


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