Recommended Serving Sizes

  

• Fruit - about 1 medium whole fruit or ½ cup cooked, canned or fruit
• Vegetables - about one cup of raw or cooked leafy greens
•                        - ½ cup of vegetables with a higher sugar content like carrots and beets.
• Potatoes, pasta and grains - ½ cup or one slice of bread
• Dairy - one cup skim milk or yogurt or a 1.5 ounces of cheese
• Meat, fish or poultry - about 3 ounces
• Oil or salad dressing is 2 teaspoons

If you don't have measuring cups and spoons at hand

Twice the size of your thumb tips	about 1 tablespoon	1 oz of cheese butter salad dressing peanut butter dips dessert sauces mayonnaise
Size of your fist or a Tennis ball	about 1 cup	cereal soup salads stews fresh fruit  pasta
A deck of Cards or about the size of the palm of your hand	3 oz to 4 oz	meat poulty fish
Golf Ball or about 15 nuts	1/4 cup	nuts dried fruit
One hand, cupped	approximately 1/2 cup	pasta rice cereal fresh fruit pasta sauce cottage cheese pudding applesauce vegetables