Eat Healthy

Portion Distortion

It is difficult for the best of us to estimate proper portion sizes. Here are some visuals that can help you Eat Healthy!

Handful = 1-2 oz.
1 oz. nuts = 1 handful or 2 oz. pretzels = 2 handfuls
Fist = 1cup
Example: Two servings of pasta or oatmeal

Palm = 3 oz. Example: a cooked serving of meat.
(NOT including your fingers or thumb)

Thumb = 1 oz.
Example: piece of cheese
1 fruit serving= ½ cup canned or 1 medium fruit
(about the size of a tennis ball)
1 meat, poultry or fish serving= 3 oz
(about the size of a deck of cards)
1 grain= 1 slice bread, presliced
(about the size of a cassette tape) or
1/2 cup pasta
(about the size of an adult woman's palm, stacked 1" high)
1 dairy serving=8 ounces
(the size of a container of individual yogurt)
1 vegetable serving = 1/2 cup cooked or canned vegetables (about ½ a baseball)
1 fat serving= 1 teaspoon
(about the size of 4 stacked dimes)

Are you filling your plate with too much food? These examples of serving sizes will help you understand portion sizes.

Learn more about the relationship between larger portions and America's growing waistlines.
Serving Sizes are Growing

Make healthy choices at home

Calculate Your BMI

Figure your Body Mass index (BMI) using your weight and height.
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