Support Center: Know your Portions

Recommended Serving Sizes:

Fruits

  • 1 medium piece of fruit = 1 tennis ball
  • ½ cup chopped fruit = 1 cupcake wrapper
  • ¼ cup dried fruit = 1 golf ball
  • ¾ cup 100% fruit juice = small styrofoam cup, 6 oz.

Vegetables

  • ½ cup cooked vegetable = 1 light bulb
  •  1 cup leafy greens = 1 baseball

Nuts

  • 1/3 cup = small handful

Peanut Butter

  • 2 tablespoons = 1 golf ball

Dairy Products

  • ½ cup cottage cheese or pudding = 1 cupcake wrapper
  • 1 oz. cheese = size of your thumb
  • 1 cup milk or yogurt = standard yogurt carton
  •  3 oz. meat = deck of cards

Meat, fish, poultry, etc.

  • ½ cup of cooked dry beans = 1 cupcake wrapper
  • 1 egg = 1 large egg
  • 1 cup (8 oz) cold cereal = 1 baseball

Breads, pasta, cereals, cooked grains, etc.

  • ½ cup cooked pasta or rice = 1 cupcake wrapper
  • 1 slice bread = 1 CD case
  • 1 small bagel = 1 hockey puck
  • 1 small baked potato = 1 computer mouse

Fats and sweets

  • 1 teaspoon butter = 1 pat
  • 1 tablespoon salad dressing = 1 ping pong ball
  • 1 teaspoon sugar = 1 standard packet
  • ½ cup ice cream = 1 cupcake wrapper
  • 1 oz. chips, snack foods = 2 handfuls