Portion Sizes – every wondered what exactly a portion is?

portion sizes

Below you’ll see the standard portion sizes for different types of foods.  But first – here are actual size images of different items that will help you figure out what it all means.

So let’s say you want to eat a cup of fruit.  Just take a look at the baseball below and see what exactly a cup means, in terms of portions.

Enjoy 🙂

 

1 cup - baseball - actual size

1 cup – baseball

1/2 cup - light bulb - actual size

1/2 cup – light bulb

1/3 cup - egg - actual size

1/3 cup – egg

3oz - deck of cards - actual size

3oz – deck of cards

1oz - 1 die - actual size

1oz – 1 die, 4oz – 4 dice

2 tablespoons - golf ball - actual size

2 tablespoons – golf ball

1 teaspoon - penny - actual size

1 teaspoon – penny

Tablespoon - tip of thumb - actual size

Tablespoon – tip of thumb

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

So here we go – the actual list:

 

GRAINS

1 cup of cereal flakes = baseball

1 pancake = compact disc

½ cup of cooked rice = lightbulb

½ cup cooked pasta = lightbulb

1 slice of bread = cassette tape

1 bagel = 6 oz can of tuna

3 cups popcorn = 3 baseballs

 

DAIRY

1½ oz cheese = 3 stacked dice

1 cup yogurt = baseball

½ cup frozen yogurt = lightbulb

½ cup ice cream = lightbulb

 

FATS and OILS

1 tbsp butter or spread = poker chip

1 tbsp salad dressing = poker chip

1 tbsp mayonnaise = poker chip

1 tbsp oil = poker chip

 

SWEETS AND TREATS

1 piece chocolate = dental floss package

1 brownie = dental floss package

1 slice of cake = deck of cards

1 cookie = about 2 poker chips

 

FRUIT AND VEGETABLES

1 medium fruit = baseball

½ cup grapes = about 16 grapes

1 cup strawberries = about 12 berries

1 cup of salad greens = baseball

1 cup carrots = about 12 baby carrots

1 cup cooked vegetables = baseball

1 baked potato = computer mouse

 

MEAT and FISH

3 oz lean meat & poultry = deck of cards

3 oz grilled/baked fish = checkbook

3 oz tofu = deck of cards

2 tbsp peanut butter = golf ball

 

NUTS

2 tbsp hummus = golf ball

¼ cup almonds = 23 almonds

¼ cup pistachios = 24 pistachios

 

(source: WebMD portion control size guide)

 

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