Serving Size Helper

MEAT:

Three ounces of lean meat (1 serving of meat) = size of a deck of cards.

2 table spoons of peanut butter = size of a ping pong ball.

2 table spoons = 1 meat serving.

Peanut butter is an excellent source of protein (choose chunky for even more protein),
but if you are watching your sodium, choose the unsalted peanut version.

GRAIN:

One cup of cooked rice = 1 serving = size of a cupcake wrapper

One cup of cooked pasta = size of a tennis ball

2 ounces of dry pasta = 1 cup of cooked pasta

1 ounce or 1/2 cup of pasta is a serving.

Choose Whole Grain pasta will fill you up faster.

1 pancake or waffle = size of a compact disc = 1 serving

1/2 medium bagel = 1 serving = size of a hockey puck

VEGETABLES:

1 serving of veggies = 1/2 cup of cooked veggies

Five broccoli florets = 1 serving

Ten baby carrots = 1 serving

4 ounces of juice = 1 serving

1/2 cup of cooked veggies = size of a baseball.

 

Use starchy veggies (potato, corn, peas) sparingly.

1 small baked potato = 1 serving = size of a computer mouse.

FRUIT: 

Serving sizes for fruit may suprise you.  According to the USDA:

5 strawberries = 1 serving

15 grapes = 1 serving

2 plums = 1 serving

Or for easy measuring - 1/2 cup of sliced fruit = 1 serving.

4 ounces of fruit juice = 1 serving

Beware only to buy 100% juice, you don't need the extra sugar.

1/4 cup of dried fruit = 1 serving = size of a golf ball. 

DAIRY:

8 ounces of milk = 1 serving

8 ounces of yogurt = 1 serving

1 cup pudding made w/ milk = 1 serving

2 cups of cottage cheese = 1 serving WOW!

1 ounce of cheese = 1 serving

1 ounce of cheese cubes = size of 4 dice

FATS/OILS:

1 serving = 1 teaspoon oil = size of a poker chip.

1 serving = 1 tablespoon of butter = size of a poker chip.

SNACKS:

WebMD recommends limiting snacks to 100-300 calories a day. 

The USDA calls these "discretionary calories" in the food pyramid.

Chips = 1 handful or

6 large tortilla chips = 1 serving

20 chips/mini pretzels = 1 serving

For added nutritional values - choose multigrain, low fat, baked
or vegetable varieties such as sweet potato chips.

Desserts also fall under this category.  Chose wisely, some of those desserts add up quicker than you'd think.