Knowing and using the recommended portion sizes for foods is an important part to reaching and maintaining a healthy weight. Food portions may be best understood by comparing the foods to common household items, weighing them on a food scale, or measuring foods using standard measuring cups. Packaged foods often indicate the number of servings they contain and can be divided accordingly.
| Food Group |
Total Amount Recommended Per Day | Examples of One Serving | Reference |
| Proteins | 5-6.5 Ounces |
Meat, Poultry, & Fish (3oz.) Cooked beans (1/2 cup) Nuts & Nut butters (1/4 cup) |
Deck of cards Tennis ball Golf ball |
| Dairy | 3 Servings |
Cheese (1 ½ oz.) Yogurt (1 cup) |
3-4 Dice Baseball |
| Grains | 5-8 Ounces |
Cooked
pasta (1 cup) Cereal (1 cup) Bread (1 slice) |
Tennis
ball Baseball |
| Vegetable | 5 Servings |
Raw or cooked vegetables and leafy greens (1 cup) Baked regular or sweet potato (1) Mashed potatoes (1/2 cup) |
Baseball Computer mouse Light bulb |
| Fruits | 4 Servings |
Whole apple or orange (1) Strawberries (1 cup) Other Berries and Grapes (1/2 cup) Dried fruit (1/4 cup) |
Tennis ball Baseball Tennis ball Golf ball |
| Fats | Use sparingly | Butter, margarine, salad dressing, and mayonnaise (1 Tbsp) | Tip of your thumb |
| Treats | Use sparingly |
Piece of cake (3.5 oz.) Frozen yogurt or ice cream (1/2 cup) |
Deck of cards Light bulb or tennis ball |
Try these 4 tips to help control your portions:
- Don’t eat foods straight from the package. Measure out a single serving and put the package away. Purchasing items that come in single serving containers also helps.
- It’s OK to enjoy a good dessert once and a while, but instead of eating an entire piece, try to eat only half the amount.
- Eat high fiber or protein foods with your meals, protein and fiber help to keep you fuller for longer.
- Use a small plate for meals instead of a large dinner plate.
Be mindful of portion sizes when eating out at a restaurant
- Share an entree with a friend or family member.
- Divide the meal in half and put one half in a to-go container for a future meal.
- Order the smallest size meal or the lunch size entrée if possible.
- Order an appetizer as your meal instead of an entrée.
