WHAT IS A “SERVING SIZE”, ANYWAY?

A serving size is a description of a single portion of food and is often used to compare similar foods that contribute to your daily recommended total for each food group. The serving size is designed to help you determine what is a healthy amount to eat per meal and per day. Serving sizes are different for various kinds of food (liquid versus solid foods and cooked versus raw foods). In many cases, the amount specified as a “serving size” on a food label is smaller than the amount typically eaten. Many of us tend to underestimate the amount of food we eat.

When eating at home, try pouring your usual portion of cereal and estimate the amount in the bowl. Then pour it into a measuring cup to confirm the amount. Next, compare it to the serving size listed on the Nutrition Facts label. Frequently, the portion we eat is two, three, or four times the amount on the label.

The list below can help you visualize or “eyeball” a portion size for specific food groups to use in everyday life:

A woman's fist or baseball - one cup serving of vegetables or fruit or a medium piece of fruit. A rounded palm - about one half cup cooked or raw veggies or cut fruit; ½ cup of cooked rice or pasta; a snack serving of chips or pretzels.
Deck of cards - a 3-4 ounce cooked serving of meat, fish or poultry – such as, one small chicken breast, ¼ pound hamburger patty or a medium pork chop.
Golf ball or large egg - one quarter cup of dried fruit or nuts.
Tennis ball - about one cup of ice cream or cottage cheese.
Computer mouse - about the size of a small baked potato.
Compact disc - about the size of one pancake or small waffle.
Thumb tip - about one teaspoon of peanut butter or other spread.
2 Dominoes - a 1-ounce serving of cheese.
Check book - a 3-ounce serving of cooked fish

By measuring and visualizing your serving sizes, you can create a healthier balance of the food groups your body needs to meet your nutrient needs.