Visual Serving Sizes
- Thumb tip = 1 tsp
- Whole thumb = 1 tbsp; 1oz of cheese
- Palm of hand = 3 oz (1 portion of meat)
- Tight fist = ½ cup
- Loose fist or open handful = 1 cup; 1 oz nuts
Portion Sizes
- 3 oz. of meat: size of a deck of cards or bar of soap
- 8 oz. of meat: size of a thin paperback book
- 3oz. of chicken: size of a palm
- 3 oz. of fish: size of a checkbook
- 1 oz. of cheese: size of 4 Monopoly dice
- Medium potato: size of a computer mouse
- 1 cup of pasta: size of a tennis ball
- 1/2 cup of grapes (15 grapes): size of fist
- 1/2 cup of fresh fruit: size of fist
- 1 teaspoon of butter: size of a stamp as thick as your finger or thumb tip
- 2 tablespoons of salad dressing: size of a ping-pong ball
Helpful Hints (Instead of…)
- FRIED FOODS, choose BAKED, BROILED, BOILED OR GRILLED
- WHITE RICE, choose BROWN RICE
- WHITE BREAD, choose WHOLE GRAIN BREADS
- CREAMY SALAD DRESSINGS, choose OIL AND VINEGAR (ON THE SIDE…)
- POPS AND JUICES, choose MINERAL WATER or Water with Lemon or Lime
- COFFEE, choose HERBAL TEAS OR GREEN TEA
- CREAM, choose MILK
- SUGAR OR SWEETENERS, choose STEVIA
Water, Water, WATER…
We have heard this numerous times: at least eight 8 oz glasses of water per day. Water may help support your body’s natural detoxification processes and help keep your brain sharp. Get a water bottle today!
When Dining Out remember to….
- Ask for half or smaller portions.
- Eyeball an appropriate portion, set the rest aside, and ask for a doggie bag right away. Servings at many restaurants are often big enough to provide lunch for two days.
- If you have dessert, share.
