Trying to watch what you eat to manage your weight? Choosing the right serving size is as important as what you choose. When it comes to calories, too much of most things adds up!

Here is how portion sizes measure up:

Food Group Visualize this!
a serving of grains
  • one slice bread
  • one half a bagel the size of a hockey puck
  • one-half cup rice (a cupcake wrapper)
  • one-half cup pasta (an ice cream scoop)
a serving of fruit
  • one fruit the size of a tennis ball
  • one cup fruit salad
a serving of veggies
  • one cup salad or one-half cup cooked*
a serving of milk
  • one cup milk
  • ¾ cup yogurt
  • 1 oz cheese (about four dice)
a serving of meat (3 ½ oz)
  • a deck of cards or a hockey puck
  • the palm of a woman’s hand
a teaspoon of fat
  • the tip of your thumb.
* most veggies are so low in calories and loaded with nutrients, that eating more adds to your health, not your waist-line.