Portion Size Guide

Many portions these days are larger than the standard amounts. Try comparing your typical portions to the MyPlate Servings and to nutrition labels.

Do this...	To visualize this measured amount...	Useful for these foods...
One first, clenched	8 fl oz	Cold and hot beverages
Two hands, cupped	1 cup	Breakfast cereal (flakes, fun shapes, and O's) Soup Green salads (lettuce, spinach) Mixed dishes (chili, stew, macaroni & cheese) Stir-fries
One hand, cupped	1/2 cup	Pasta, rice Hot cereal (oatmeal, farina) Fruit salad, berries, applesauce Tomato or spaghetti sauce Beans (all types) Coleslaw, potato salad Mashed potatoes Cottage cheese Pudding, gelatin
Palm of hand	3 ounces	Cooked meats (ground beef patty, chicken breast, fish fillet, pork loin) Canned fish
Two thumbs together	1 tablespoon	Peanut butter Salad dressing Sour cream Dips Whipped topping Dessert sauces Margarine Cream cheese Mayonnaise

Note: Nutrition Facts serving sizes on product labels and MyPlate serving sizes may vary from the portion sizes estimated using this chart.

Healthy Living Low Calorie Recipes