Everyone is trying figure out what is a serving size when you are on the go.  You have the perfect tool at the end of your arms to help you eat right and stay healthy.

Your fist, or when you cup your hand, will equal about 1 Cup

One cup is good for:

  • 1 ½ - 2  Serving of fruit Juice
  • 1 oz. of cold cereal
  • 2 oz. of cooked cereal, rice or pasta
  • 8 oz. of milk or yogurt 
    Your thumb is about 1 oz. of cheese.

    Consuming low-fat cheese helps you meet the required serving form the milk, yogurt and chees group 1 ½ oz. of low-fat cheese counts as 8 oz. of milk or yogurt.

    A handful is about 1-2 oz. of snack food.

    Snacking can add up.  Remember, 1 handful equals 1 oz. of nuts and small candies for chips and pretzels, 2 handfuls equal 1 oz.

    Your Palm is about 3 oz. of meat.

    Choose lean poultry, fish, shellfish and beef.  One palm size portion is about 3 oz. adult and 1-2 oz. for a 5 and under child.

    Thumb tip is about 1 teaspoon.

    Keep high- fat foods, such as peanut butter and mayonnaise at a minimum.  Once teaspoon is equal to the end of your thumb, from the knuckle up.  Three teaspoons equals 1 tablespoon.

    Pretend to hold a tennis ball a tennis ball is about ½ cup of fruit or Vegetables

    Healthy diets include a variety of colorful fruits and vegetables every day. 

    Suggested Servings from Each Food Group

    1600 to 2000 calories a day

    Grains At least half of your servings should be whole-grain.

    6 servings per day 

    6-8 servings per day

    Vegetables Eat a variety of colors and types

    3-4 servings per day 

    4-5 servings per day

    Fruits Eat a variety of colors and types

    4 servings per day 

    4-5 servings per day

    Fat-free or low-fat dairy Products

    2-3 servings per day 

    2-3 servings per day 

    Lean meats, poultry, and seafood

    3-6 oz (cooked) per day

     Less than 6 oz per day 

    Fats and oils Use liquid vegetable oils and soft margarine most often

    2 servings per day 

    2-3 servings per day

    Nuts, seeds, and legumes

    3-4 servings per week 

    4-5 servings per week

    Sweets and added sugars

    0 servings per week 

    5 or fewer servings per week

    • and ices
    • 1 cup lemonade

     

    Here is the nice thing about using your hands if you need fewer calories than shown below, decrease the number of servings and increase the servings if you need more calories.