Take the guesswork out of portion sizes with these easy references!

By Tiffany Tse
December 10, 2011

Your fridge is stocked with wholesome ingredients. You've printed out an arsenal of good-for-you recipes. But now you're faced with a new problem: How do you determine the perfect portion-controlled sizes for your healthy snacks and meals? Use this simple guide that compares typical foods, including fish, pasta, and cheese, to everyday objects. It makes healthy eating easy!



One serving of cooked meat (about 3 ounces) is equivalent to a bar of soap. When you're doling out your portion, envision the foamy bar of Ivory in your shower!

Hamburger Patty


If you're in the mood for the grill, use a hockey puck to estimate the size of a ground hamburger patty.



A serving of cooked pasta (about 1/2 cup) should match the size of your fist.



One serving of grains equals a piece of bread, a waffle, or a pancake. While a standard CD case is an appropriate size for the bread, the CD itself is a good guideline for the waffles and pancakes.



The only time your bank balance won't suffer when you take out your checkbook: when you're measuring it against a 3-ounce serving of fish!



One teaspoon approximates a single serving of fats and oils. No measuring spoons around? Use the tip of your thumb as a guide.



One serving of dairy is about four small pieces of cheese. When you're slicing up cubes, keep in mind the size and shape of four die.



Whether you're munching on an apple, plum, or peach, in general, a tennis ball equates to one serving size of whole fruit.



Hit a home run with your daily veggie intake. A single serving of veggies (1 cup), such as broccoli or carrots, should be proportional to a baseball.

Peanut Butter


Indulge in a ping pong ball-sized serving of peanut butter (about two tablespoons) to keep your calories in check!

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