Portion Size Basic Guidelines

One of the key ways to lose weight and maintain a healthy weight is through portion control. Research has shown that people often underestimate how many calories they are consuming each day by as much as 25%.

What is a Serving Size?

Use the list below to gain a perspective on how much food a recommended serving size really is; it may be much smaller than you realize.

Baseball — a serving of vegetables or fruit is about the size of your fist
A rounded handful — about one half cup cooked or raw veggies or cut fruit, a piece of fruit, or ½ cup of cooked rice or pasta – this is a good measure for a snack serving, such as chips or pretzels
Deck of cards—a serving of meat, fish or poultry or the palm of your hand (don't count your fingers!)
Golf ball or large egg — one quarter cup of dried fruit or nuts
Tennis ball — about one half cup of ice cream
Computer mouse — about the size of a small baked potato
Compact disc — about the size of one serving of pancake or small waffle
Thumb tip — about one teaspoon of peanut butter
Six dice — a serving of cheese
Check book — a serving of fish (approximately 3 oz.)

Remember, eating correct portions will help you maintain weight. However, if your goal is to lose a few lbs follow the Phase 1 or Phase 2 lists of recommended foods.

Having a difficult time keeping all of this in mind? Go here to print out a wallet size portion guide.