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Handy Tips on Serving Sizes
Whether you are trying to lose weight or keep the weight off, understanding food serving sizes can be helpful in figuring out total calories and fat intake.
Below are some savvy tips to help you understand serving sizes:
Breads, cereals, and grains (6-8 ounces/day)
| 1 ounce = | 1 slice of bread | |
| 1 cup of dry cereal | 1 cup = tennis ball | |
| 1/2 cup cooked rice or pasta | 1/2 cup = hockey puck | |
| 1/2 an English muffin |
Fruits (2 cups/day)
| 1 serving = | 1 medium piece of fruit | Medium piece = tennis ball |
| 1 cup of fruit | 1 cup = tennis ball |
Vegetables (2 1/2 cups/day)
| 1 serving = | 1 cup leafy vegetables | |
| 1/2 cup of other vegetables | 1/2 cup = regular light bulb | |
| 3/4 cup vegetable juice |
Milk, Yogurt, and Cheese (3 cups/day)
| 1 serving = | 1 1/2 oz. of natural cheese | 1 1/2 oz. = 2 dominoes |
| 1 cup of milk or yogurt | 1 cup - tennis ball |
Meat and Proteins (5 1/2 ounces/day)
| 1 serving = |
2-3 oz. cooked lean meat, poultry, or fish |
3 ounces = deck of cards |
|
2 tablespoons of peanut butter or 1/3 cup of nuts |
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|
2 1/2 ounce soy or veggie burger or 1 egg |
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1/2 cup cooked dry beans or 1/2 cup tofu |
Fats, Oils, and Sweets (sparingly - 5-7 teaspoons/day)
| 1 serving = | 1/2 cup ice cream | 1/2 cup = hockey puck |
| 1 ounce of small snack foods | 1 ounce (wt.) = tennis ball | |
| 2 tablespoons butter, oil |
For more tips and nutrition information:
www.eatright.org
www.mypyramid.gov
Page last modified September 14, 2010
