Figuring Out Portion Sizes
Figuring Out Portion Sizes
What you eat is important, especially when it comes to making positive food choices, but how much you eat is the real brainteaser of healthy eating. When you look at the oversize food portions, ranging from the diameter of bagels to mounds of pasta, translating a serving size into portions is a big challenge in a more-is-better world.
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The first step is knowing the difference between a portion and a serving size. A serving size is a recommended standard measurement of food. A portion is how much food you eat, which could consist of multiple servings.
Visually comparing a serving size to an everyday object you have at home, such as a baseball or a shot glass, can be helpful in identifying what a serving size looks like without carting around a scale and measuring cups for every meal and snack. Here are some general guidelines for the number of daily servings from each food group*:
Grains and starchy vegetables: 6-11 servings a day Nonstarchy vegetables: 3-5 servings a day Dairy: 2-4 servings a day Lean meats and meat substitutes: 4-6 ounces a day or 4-6 one-ounce servings a day Fruit: 2-3 servings a day Fats, oils, and sweets: Eat sparingly
*Check with your doctor or dietitian to determine the appropriate daily recommendations for you.
Whole Grain Bread
Whole Grain Bread
1 serving = 1 slice
A slice of bread is proportional to the size of one DVD disc.
Butter
Butter
1 serving = 1 teaspoon
One small pat of butter is equal to one serving size.
Green Peas
Green Peas
1 serving = 1/2 cup
A serving-size side of green peas is equal to half of a baseball.
Air-Popped or Light Microwave Popcorn
Air-Popped or Light Microwave Popcorn
1 serving = 3 cups
Snack away on the healthier varieties of popcorn and enjoy a serving size of three baseballs.
Baked Potato or Sweet Potato
Baked Potato or Sweet Potato
Choose a potato the size of a computer mouse.
Salad Greens
Salad Greens
1 serving = 1 cup
When making your perfect salad, the serving of greens should be the size of one baseball.
Reduced-Fat Salad Dressing
Reduced-Fat Salad Dressing
1 serving = 1/4 cup
Top your salad with one golf-ball size serving of dressing.
Peanut Butter
Peanut Butter
1 serving = 1 tablespoon
You’re doing great if your peanut butter serving fits into half of a 1-ounce shot glass.
Bagel
Bagel
1 serving = 1 ounce
A bagel the size of half of a baseball is equal to one serving.
Pasta
Pasta
1 serving = 1/3 cup cooked
A serving of pasta is roughly the same size as one tennis ball.
Olive Oil
Olive Oil
Olive oil is a great alternative to butter, but remember to keep the serving size similar to one pat of butter.
Canned Fruit
Canned Fruit
Canned fruit in light juices is equal to half of a baseball.
Baked French Fries
Baked French Fries
1 serving = 1 cup + 1 teaspoon of canola or olive oil
A serving of French fries looks like the equivalent of one baseball. Don’t forget to account for the teaspoon of oil.
Shredded Cheese
Shredded Cheese
1 serving = 2 tablespoons
Toss your salad or taco with a serving of shredded cheese equal to one 1-ounce shot glass.
Broccoli
Broccoli
Enjoy a serving of steamed broccoli that’s the size of half of a baseball.
100-Percent Orange or Apple Juice
100-Percent Orange or Apple Juice
1 serving = 4 ounces or 1/2 cup
A fun-size juice box is the serving size you should aim for. Another way to think about it: an average woman’s fist resting on its side.
Apple
Apple
1 serving = 1 medium apple
Pick an apple about the same size as one baseball.
Fish
Fish
1 serving = 3 ounces cooked
A serving of fish will have the thickness and length of a checkbook.
Reduced-Fat Mayonnaise
Reduced-Fat Mayonnaise
If you go for reduced-fat mayo, fill half of a 1-ounce shot glass for a serving.
Low-Fat Block Cheese
Low-Fat Block Cheese
Keep your serving size of hard cheese to the equivalent of three dice.
Chicken, Beef, Pork, or Turkey
Chicken, Beef, Pork, or Turkey
When cooking lean meat, choose a serving the size of one deck of cards.
Nonfat or Low-Fat Milk
Nonfat or Low-Fat Milk
A serving looks like the small 8-ounce carton of milk you loved in school.
Cookies
Cookies
1 serving size = 2 cookies
Cookies shouldn’t be monster-size. Think Oreos for a good measure of comparison.
Ice Cream
Ice Cream
Scoop out the creamy dessert to equal half of a baseball.
M&Ms
M&Ms
If you must have your candy, a serving equals one 1-ounce shot glass.
Figuring Out Portion Sizes
Figuring Out Portion Sizes
Whole Grain Bread
Whole Grain Bread
Butter
Butter
Green Peas
Green Peas
Air-Popped or Light Microwave Popcorn
Air-Popped or Light Microwave Popcorn
Baked Potato or Sweet Potato
Baked Potato or Sweet Potato
Salad Greens
Salad Greens
Reduced-Fat Salad Dressing
Reduced-Fat Salad Dressing
Peanut Butter
Peanut Butter
Bagel
Bagel
Pasta
Pasta
Olive Oil
Olive Oil
Canned Fruit
Canned Fruit
Baked French Fries
Baked French Fries
Shredded Cheese
Shredded Cheese
Broccoli
Broccoli
100-Percent Orange or Apple Juice
100-Percent Orange or Apple Juice
Apple
Apple
Fish
Fish
Reduced-Fat Mayonnaise
Reduced-Fat Mayonnaise
Low-Fat Block Cheese
Low-Fat Block Cheese
Chicken, Beef, Pork, or Turkey
Chicken, Beef, Pork, or Turkey
Nonfat or Low-Fat Milk
Nonfat or Low-Fat Milk
Cookies
Cookies
Ice Cream
Ice Cream
M&Ms
M&Ms
