Using Visual Cues to Plan Your Portions


Fruit serving: one small apple or medium orange is the size of a tennis ball.
Protein serving: 3 ounces of skinless chicken, fish, or meat is the size of a deck of cards, smartphone, or the palm of your hand.
Grains (such as cooked pasta, rice, or quinoa): One portion is the size of an orange or your fist with your fingers tucked in.
Vegetables: 1 cup of cooked vegetables is the size of a baseball or an old-fashioned light bulb.
Cheese: A 1-ounce serving is the size of a matchbox or breath mint container.
Low-fat milk: One 8-ounce serving is equal to the size of one coffee cup (not mug).
Nuts: A 1-ounce serving is equal to the size of a shot glass.
Beans and legumes: A 1/2 cup serving is equal to the size of a computer mouse.
Peanut butter or almond butter: 2 tablespoons is equal to the size of a wine cork.
Oil, mayonnaise: 2 teaspoons is equal to the size of your pinky finger or two dice.
Butter: 1 teaspoon is equal to the size of a quarter.

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