How to Judge Serving Sizes

Ounces

• A serving of meat, poultry, or fish is 2 to 3 ounces. This looks like the size of a deck of cards or the palm of the hand.

• A serving of natural cheese is 1½ ounces. This looks like the size of 3 to 4 dice. A serving of processed cheese is 2 ounces.

A medium-sized piece

• A serving of fresh, whole fruit is 1 medium-sized piece.

• A serving of melon is a 2-inch slice or 1 cup diced or melon balls.

Tablespoons and teaspoons

• A serving of peanut butter is 2 tablespoons.

• A serving of salad dressing is 1 tablespoon. This is about the same size as the thumb.

• A serving of fat, oil, or sugar is 1 teaspoon.

Cups

• A serving of these foods is ½ cup: cooked cereal, rice, dried beans, or pasta; cooked or chopped raw vegetables; chopped, cooked, or canned fruit.

• A serving of vegetable or fruit juice is ¾ cup.

• A serving of these foods is 1 cup: raw, leafy vegetables; berries; milk; or yogurt.

• A serving of ready-to-eat cereal is ½ cup, ¾ cup, or 1 cup. The Nutrition Facts label tells you just how much 1 serving is.

• A baseball or average-sized fist is about 1 cup.

• A tennis ball is about ½ cup.

These are just a few examples. For a longer list, you can search online through sources such as the Academy of Nutrition and Dietetics at eatright.org or the American Heart Association at heart.org . Or ask your doctor for help.