With the current trend to super-size meals, it can be challenging to figure out what “normal” food portion sizes should look like. Most people know the basics about nutrition, but we also need to be aware of just how much we are eating. The list below gives portion size examples of the size, shape, and/or look of one serving of a particular food.

FRUITS & 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

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 & CHEESE

1½ oz cheese = 3 stacked dice
1 cup yogurt = baseball
½ cup frozen yogurt = lightbulb
½ cup ice cream = lightbulb

MEATS, FISH & NUTS

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
2 tbsp hummus = golf ball
¼ cup almonds = 23 almonds
¼ cup pistachios = 24 pistachios
1/3 cup nuts = level handful of average adult

 FATS & 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 & 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

Note: The serving size indicated in the Food Guide Pyramid and on food labels is a standardized unit of measure and may not represent the portion of food a person actually eats on one occasion.