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Size it up! |
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To put your healthful eating plan into action,
you need to know what one serving looks like. The portion or amount of a
food that you choose to eat may be more or less than one serving. If you
choose a large portion, it may count as 2 servings, a small portion may only
be half a serving.
Learning to judge servings sizes takes a little
practice. And, since carrying around measuring cups and a scale just isn't
practical, here are some examples to help you make quick estimates.
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Food of this weight |
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is the same size as |
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3 ounces of meat, poultry or fish |
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Deck
of playing cards, cassette tape or the palm of a woman's hand |
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1 ounce of meat, poultry or fish |
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Matchbook |
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1 cup of fruit or yogurt |
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Baseball |
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1/2 cup of chopped vegetables |
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Three
regular ice cubes |
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1 medium potato |
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Computer mouse |
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1 cup of potatoes, rice or pasta |
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Size
of a fist or a tennis ball |
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1 medium orange or apple |
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Baseball |
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1 standard bagel |
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Hockey puck |
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1 chopped fresh leafy greens |
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4
lettuce leaves |
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2 tablespoons peanut butter |
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Golf
ball |
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1 ounce of cheese |
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Four
dice or a tube of lipstick |
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1 slice of cheese |
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3.5-Inch computer disk |
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1/2 cup of cooked vegetables |
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6
asparagus spears
7-8 baby carrots or carrot sticke
1 ear of corn
3 spears of broccoli |
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National Center for Nutrition
and Dietetics of the American Dietetic Association and its Foundation
May be reproduced for educational purposes. ©1998 |
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Download in pdf format |
