Portion Size Guidelines

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Portion Size Guidelines

• LEAN Seminar
• November 2006

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What is One Serving???

• _________ ½ cup cooked cereal, rice, or pasta
• _________ 1 cup raw leafy vegetables
• _________ 1 serving of apple or orange
• _________ 1 ½ ounces natural cheese
• _________ 2-3 ounces cooked, lean meat, poultry,
  or fish
• _________ 1 ounce of ready to eat cereal

• Tennis Ball B. Deck of Cards

C. One Large
Handful D. Ice Cream Scoop
E. A Fist F. A Pair of Dice
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What is One Serving???

• ____D_____ ½ cup cooked cereal, rice, or pasta
• ____E_____ 1 cup raw leafy vegetables
• ____A_____ 1 serving of apple or orange
• ____F_____ 1 ½ ounces natural cheese
• ____B_____ 2-3 ounces cooked, lean meat,
  poultry, or fish
• ____C_____ 1 ounce of ready to eat cereal

• Tennis Ball B. Deck of Cards

C. One Large
Handful D. Ice Cream Scoop
E. A Fist F. A Pair of Dice
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Finding It Hard to Picture What a Serving Size
Is?

• THE BREAD, CEREAL, RICE, and PASTA GROUP
• 1/2 cup of rice or pasta the size of an ice
  cream scoop
• 1 pancake the size of a compact disc
• 1/2 cup cooked rice the size of a cupcake
  wrapper full
• 1 piece of cornbread the size of a bar of soap
• 1 slice of bread the size of an audiocassette
  tape
• 1 cup of cereal flakes the size of a fist

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Finding It Hard to Picture What a Serving Size
Is?

• THE VEGETABLE GROUP
• 1 cup salad greens the size of a baseball
• 1 baked potato the size of a fist
• 3/4 cup tomato juice the size of a small
  Styrofoam cup
• 1/2 cup cooked broccoli the size of a light bulb
• 1/2 cup serving the size 1 ear of corn on the
  cob

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Finding It Hard to Picture What a Serving Size
Is?

• THE FRUIT GROUP
• 1/2 cup of grapes the size of a light bulb
• 1/2 cup of fresh fruit the size of 7 cotton
  balls
• 1 medium size fruit the size of a tennis ball or
  a fist
• 1/2 cup of cut-up fruit the size of a fist
• 1/4 cup raisins the size of a large egg

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Finding It Hard to Picture What a Serving Size
Is?

• THE MILK, YOGURT and CHEESE GROUP
• 1-1/2 ounces natural cheese the size of a
  9-volt battery, 3 dominoes
• 2 ounces processed cheese the size of a pair
  of dice or your thumb

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Finding It Hard to Picture What a Serving Size
Is?

• THE MEAT, POULTRY, FISH, DRY BEANS, EGGS, and NUT
  GROUP
• 2 tablespoons peanut butter the size of a
  Ping-Pong ball
• 1 tablespoon peanut butter the size of a thumb
  tip
• 3 ounces cooked meat the size of a palm, a deck
  of cards
• 3 ounces grilled/baked fish the size of a
  checkbook
• 3 ounces cooked chicken the size of a chicken
  breast

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FOOD MEASUREMENTS

• FATS, OILS and SWEETS
• 1 teaspoon butter, margarine the size of a
  fingertip
• 2 tablespoons salad dressing the size of a
  Ping- Pong ball

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FOOD MEASUREMENTS

• SERVING DISHES/UTENSILS
• 1/2 cup is the size of a small fruit bowl or a
  custard cup
• 1-1/2 cups is the size of a large cereal/soup
  bowl
• 1/2 cup of pasta is the size of a cafeteria
  vegetable dish
• 1-1/2 cups of pasta is the size of a dinner
  plate, not heaped