Visualize Your Serving Size

You don’t have to be a mind reader to know what a serving size really looks like, the following ideas will help sort through any serving size confusion.

Simple Serving Sizes by Food Group

• Grains: 1 cup of cereal flakes = the size of your fist
  Half cup of cooked rice, pasta or potato = half a baseball
• Fruit & Vegetables: 1 medium size fruit = 1 baseball
  1 cup of salad = 1 baseball
  1 baked potato = the size of your fist
• Dairy: 1.5oz. of cheese = 4 stacked dice or 2 cheese slices
  Half cup of ice cream = half a baseball
• Fats/Oils: 1 tsp butter = 1 die
• Lean Meat & Beans: 3 oz. of meat, fish, poultry = 1 deck of cards
  3 oz. grilled/baked fish = the size of a checkbook
  2 Tbsp of nut butter = the size of a ping pong ball

Any questions? Talk with your doctor, nutritionist or health coach!