Food Portioning


food portioning is IMPORTANT.
you should learn to eyeball about how much is one serving size of any given group.
here are some basics:

  • A rounded handful - one 1/2 cup vegetables or fruit, 1/2 cup of cooked rice or pasta, or a snack serving of crisps or pretzels
  • Woman’s fist – another way of visualising a serving of vegetables, or one piece of whole fruit
  • Small handful or golf ball – 1/4 cup of dried fruit
  • A matchbox – a 1 oz serving of meat, or a serving of cheese
  • Deck of cards, or the palm of your hand (excluding fingers) - a 3oz serving (recommended serving) of meat, fish or poultry, or ten chips/french fries
  • Thin paperback book – a 8 oz serving of meat
  • Check book - a serving of fish (approximately 3 oz)
  • Tennis ball - 1/2 cup of pasta, or a serving of ice cream
  • Computer mouse - a medium baked potato
  • Compact disc - one serving of pancake or small waffle
  • Thumb tip or one dice - one teaspoon of margarine
  • A ping pong ball – two tablespoons of peanut butter
  • Small milk carton – 8 oz glass of milk
  • A baseball – 8 oz cup of yogurt, one cup of beans, or one cup of dry cereal

It is also a good idea to weigh some of your favorite foods, and try to remember what they look like on your plate. You will then be able to see what a 1/2 cup, or 3 oz serving looks like

What do 200 Calories look like?