Some foods are weighed in ounces. Some are measured in spoons or cups. Others, such as fruits, are based on an average or medium size. Below are some serving sizes and tips to help you judge just what 1 serving looks like.
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.
Related Articles
Low-Fat Diet
A low-fat diet will help you lose weight. It also can lower cholesterol and prevent symptoms of gallbladder disease. Here's a list of foods to eat more of, as well as those to stay away from.
Low-Fiber Diet
A low-fiber diet means eating foods that don't have much fiber. They are easy to digest. Learn why your doctor may put you on this kind of diet-and what foods you can and can't eat.
Ileostomy: Nutritional Management
You don't have to eat a special diet just because you've had an ileostomy. Most foods, chewed well and eaten slowly, won't give you problems, unless they did before. But you may need to be more aware of foods that make your stool more watery than normal and foods that cause gas or odor. You also need plenty of fluids and vitamins.
Simple Steps to Help You Eat Better
In a healthy choice contest, fresh fruit would win out over a slice of pie any day. But many of us find it hard to resist the dessert. Here are tips to help you eat nutritiously.
