Portion Size Guidelines

LEAN SeminarNovember 2006

What is One Serving???• _________ ½ cup cooked

cereal, rice, or pasta• _________ 1 cup raw leafy

vegetables• _________ 1 serving of

apple or orange• _________ 1 ½ ounces

natural cheese• _________ 2-3 ounces

cooked, lean meat, poultry, or fish

• _________ 1 ounce of ready to eat cereal

A. Tennis Ball B. Deck of Cards

C. One Large Handful D. Ice Cream

Scoop

E. A Fist F. A Pair of Dice

What is One Serving???• ____D_____ ½ cup cooked

cereal, rice, or pasta• ____E_____ 1 cup raw

leafy vegetables• ____A_____ 1 serving of

apple or orange• ____F_____ 1 ½ ounces

natural cheese• ____B_____ 2-3 ounces

cooked, lean meat, poultry, or fish

• ____C_____ 1 ounce of ready to eat cereal

A. Tennis Ball B. Deck of Cards

C. One Large Handful D. Ice Cream

Scoop

E. A Fist F. A Pair of Dice

Finding It Hard to Picture What a Serving Size Is?

THE BREAD, CEREAL, RICE, and PASTA GROUP

• 1/2 cup of rice or pasta the size of an ice cream scoop

• 1 pancake the size of a compact disc

• 1/2 cup cooked rice the size of a cupcake wrapper full

• 1 slice of bread the size of an audiocassette tape

Finding It Hard to Picture What a Serving Size Is?

THE VEGETABLE GROUP

• 1 cup salad greens the size of a baseball

• 3/4 cup tomato juice the size of a small Styrofoam cup

• 1/2 cup cooked broccoli the size of a light bulb

Finding It Hard to Picture What a Serving Size Is?

THE FRUIT GROUP

• 1/2 cup of grapes the size of a light bulb

• 1/2 cup of fresh fruit the size of 7 cotton balls

• 1 medium size fruit the size of a tennis ball

• 1/4 cup raisins the size of a large egg

Finding It Hard to Picture What a Serving Size Is?

THE MILK, YOGURT and CHEESE GROUP

• 1-1/2 ounces natural cheese the size of a 9-volt battery, 3

dominoes

• 2 ounces processed cheese the size of a pair of dice or your thumb

Finding It Hard to Picture What a Serving Size Is?

THE MEAT, POULTRY, FISH, DRY BEANS, EGGS, and NUT GROUP

• 2 tablespoons peanut butter the size of a Ping-Pong ball

• 1 tablespoon peanut butter the size of a thumb tip

• 3 ounces cooked meat the size of a palm, a deck of cards

• 3 ounces grilled/baked fish the size of a checkbook

FOOD MEASUREMENTS

FATS, OILS and SWEETS

• 1 teaspoon butter, margarine the size of a fingertip

• 2 tablespoons salad dressing the size of a Ping-Pong ball

FOOD MEASUREMENTS

SERVING DISHES/UTENSILS

• 1/2 cup is the size of a small fruit bowl or a custard cup

• 1-1/2 cups is the size of a large cereal/soup bowl

• 1/2 cup of pasta is the size of a cafeteria vegetable dish

• 1-1/2 cups of pasta is the size of a dinner plate, not heaped