Tips for Estimating Food Serving Sizes

Tips for Estimating Food Serving Sizes

The Bread, Cereal, Rice, and Pasta Group

1 pancake a compact disc (CD)
1/2 cooked cup rice a cupcake wrapper full
1 piece of cornbread a bar of soap
1 cup of pasta, spaghetti, cereal a fist
2 cups of cooked pasta a full outstretched hand
1 cup of potatoes, rice, pasta a tennis ball, ice cream scoop

The Vegetable Group

1 cup green salad a baseball or a fist
1 baked potato a fist
3/4 cup tomato juice a small styrofoam cup
1/2 cup cooked broccoli a scoop of ice cream or a light bulb
1/2 cup serving 6 asparagus spears; 7 or 8 baby carrots or carrot sticks or 1 ear of corn on the cob

The Fruit Group

1/2 cup of grapes (15 grapes) a light bulb
1/2 cup of fresh fruit 7 cotton balls
1 medium size fruit a tennis ball or a fist
1 cup of cut-up fruit a fist
1/4 cup raisins a large egg

The Milk, Yogurt, and Cheese Group

28.35 grams of cheese a pair of dice or your thumb
42.525 grams cheese 3 dominoes or your index and middle fingers
1 cup of ice cream a large scoop the size of a baseball

The Meat, Poultry, Fish, Dry Bean, Egg, and Nut Group

2 tablespoons peanut butter a ping-pong ball
1 teaspoon peanut butter a fingertip
1 tablespoon peanut butter a thumb tip
85 grams cooked meat, fish,
a palm, a deck or cards or a cassette tape
85 grams grilled/baked fish a checkbook
85 grams cooked chicken a chicken leg and thigh or breast

Fats, Oils and Sweets

2 tablespoons salad dressing a ping-pong ball
1 teaspoon butter, margarine size of a stamp the thickness of your finger or a thumb tip

Snack Foods

28.35 grams of nuts or small candies one handful
28.35 grams of chips or pretzels two handfuls
1/2 cup of potato chips, crackers
or popcorn
one man’s handful
1/3 cup of potato chips, crackers
or popcorn
one woman’s handful

Serving Dishes/Utensils

1/2 cup a small fruit bowl, a custard cup or mashed potato scoop
1 1/2 cups a large cereal/soup bowl
1 1/2 cups of pasta, noodles a dinner plate, not heaped
1/2 cup of pasta, noodles a cafeteria vegetable dish


Author: SmartStudent

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