Rules of Thumb on Portion Size
| Do This... |
To visualize this
measured amount... |
Useful for these foods... |
One First, Clenched |
8 fl oz |
|
Two hands, cupped |
1 cup |
- Breakfast cereal (flakes, fun shapes, and O's)
- Soup
- Green salads (lettuce or spinach)
- Mixed dishes like chili, stew, macaroni & cheese
- Chinese food
|
One hand, cupped |
1/2 cup |
- Pasta, rice
- Hot cereal (like oatmeal or farina)
- Fruit salad, berries, applesauce
- Tomato or spaghetti sauce
- Beans (cooked or canned)
- Cole slaw or potato salad
- Mashed potatoes
- Cottage cheese
- Pudding, gelatin
|
Plam of hand |
3 ounces |
- Cooked meats like hamburger patty, chicken breast, fish fillet, pork loin
- Canned fish like tuna
|
Two Thumbs together |
One 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 Food Pyramid serving sizes may vary from the portion sizes estimated using this chart.
