The Grain Group

• 1 cup of rice (2 ounces) ................... is a tennis ball, ice cream scoop
• 1 pancake (1 ounce) .........................is a compact disc (CD)
• 1/2 cooked cup rice (1 ounce) ..........is a cupcake wrapper full
• 1 piece of cornbread (2 ounces) ...... is a bar of soap
• 1 slice of bread (1 ounce) .................is an audiocassette tape
• 1 cup of pasta/spaghetti (2 ounces) ….is a fist*
• 1 cup of cereal flakes (1 ounce) ......... is a fist*

The Vegetable Group

• 1 cup green salad ............................ is a baseball or a fist*
• 1 medium baked potato (1 cup) ....... is a fist*
• 1/2 cup cooked broccoli .............. .... is a scoop of ice cream or a light bulb
• 1/2 cup serving .................................is 6 asparagus spears; 7 or 8 baby carrots or carrot sticks or 1 ear of corn on the cob

The Fruit Group

• 1/2 cup of grapes (15 grapes) ........... is a light bulb
• 1/2 cup of fresh fruit .......................... is 7 cotton balls
• 1 medium size fruit ............................ is a tennis ball or a fist*
• 1 cup of cut-up fruit ........................... is a fist*
• 1/4 cup raisins ................................... large egg

The Milk Group

• 1 1/2 ounces hard cheese ............. is a 9-volt battery, 3 dominoes (counts as 1 cup of milk) or your index and middle fingers*
• 1 ounce of processed cheese ........ is your thumb*(counts as 1/2 cup milk)
• 1 cup of "light" ice cream (50% reduced fat) ....... is a large scoop the size of a baseball(counts as 2/3 cup milk)

• *(Note: hands and finger sizes vary from person to person! These are GUIDES only).

The Meat & Beans Group

• 2 tablespoons peanut butter (counts as 2 ounces of meat) .......... is a ping-pong ball
• 1 teaspoon peanut butter (counts as 1/3 ounce of meat) ............. is a fingertip*
• 1 tablespoon peanut butter (counts as 1 ounce of meat) ............. is a thumb tip*
• 3 ounces cooked meat, fish, poultry ..... is a palm or a deck of cards
• 3 ounces grilled/baked fish ................... is a checkbook
• 3 ounces cooked chicken ..................... is a chicken leg and thigh or breast

Fats, Oils and Sweets

• Oils are a healthier food choice than solid fats. Solid fats and sweets should be consumed as "extra" calories (those not required to meet your nutrient needs) and do not exceed your energy requirements. Most "extra" calorie allowances are very small, between 100 and 300 calories, especially for those who are not physically active.
• 1 teaspoon butter, margarine ..................... is the size of a stamp, the thickness (counts as 38 "extra" calories) of your finger or a thumb tip*
• 2 tablespoons regular salad dressing.......... is a ping-pong ball or cupped hand

Snack Foods

• 1 ounce of nuts or small candies ................ is one handful*
• 1 ounce of pretzels ..................................... is two handfuls*
• 1/2 cup of popcorn ...................................... is one man's handful*
• 1/3 cup of popcorn ...................................... is one woman's handful*

Serving Dishes/Utensils

• 1/2 cup ................................ is a small fruit bowl, a custard cup or mashed potato scoop
• 1 1/2 cups ........................................ is a large cereal/soup bowl
• 1 1/2 cups of pasta, noodles ............ is a dinner plate, not heaped

*(Note: hands and finger sizes vary from person to person! These are GUIDES only).

You may also find this on our web site http://wellnessways.aces.uiuc.edu/ServingSizes.html

Adapted from materials developed by Ellen Schuster, Oregon State University