Making Sense of Serving Sizes
MyPyramid image reprinted with permission from USDA and DHHS
MyPYRAMID AND SERVING SIZES
At the Web site MyPyramid you are able to enter your age, gender, and activity level and receive an individual recommendation of how much food from each food group you should be eating. MyPyramid gives grain, meat, and bean recommendations in ounces, fruits and vegetable recommendations in cups, and milk recommendations in both cups and ounces. There are times however, when you may not have a scale or measuring cup on hand. During these times, it is helpful to be able to visualize how much food is in an ounce or cup. The following are examples from each food group.
|THE BREAD, CEREAL, RICE AND PASTA GROUP|
|1 ounce or 1/2 cup cooked rice||is the size of a tennis ball, ice cream scoop|
|1 one ounce pancake||is the size of a compact disc (CD)|
|1 ounce or 1/2 cup cooked pasta||is the size of a cupcake wrapper full|
|1 piece of cornbread (1 ounce)||is the size of a bar of soap|
|1 slice of bread (1 ounce)||is the size of an audiocassette tape|
|1 cup of cereal flakes (1 ounce)||is the size of a *fist|
|THE VEGETABLE GROUP|
|1 cup salad greens||is the size of a baseball or a *fist|
|1 baked potato||is the size of a *fist or computer mouse|
|3/4 cup tomato juice||is the size of a small Styrofoam cup|
|1/2 cup cooked broccoli||is the size of a scoop of ice cream or a light bulb|
|1/2 cup serving||is the size 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 the size of a light bulb|
|1/2 cup of fresh fruit||is the size of 7 cotton balls|
|1 medium size fruit||is the size of a tennis ball or a *fist|
|1 cup of cut-up fruit (2 servings)||is the size of a *fist|
|1/4 cup raisins||is the size of a large egg|
|THE MILK, YOGURT and CHEESE GROUP|
|1-1/2 ounces natural cheese||is the size of a 9-volt battery, 3 dominoes|
|1 ounce processed cheese (1/2 serving)||is the size of a pair of dice or your **thumb|
|THE MEAT, POULTRY, FISH, DRY BEANS, EGGS and NUTS GROUP|
|2 tablespoons peanut butter-equal to 1 oz. of meat||is the size of a Ping-Pong ball|
|1 tablespoon peanut butter||is the size of a thumb tip *|
|3 ounces cooked meat, fish, poultry||is the size of a palm, a deck of cards or a cassette tape|
|3 ounces grilled/baked fish||is the size of a checkbook|
|3 ounces cooked chicken||is the size of a chicken leg and thigh or breast|
|FATS, OILS and SWEETS|
|1 teaspoon butter, margarine||is the size of a fingertip|
|2 tablespoons salad dressing||is the size of a Ping-Pong ball|
|1 ounce of nuts or small candies||is the size of one handful or 2 shot glasses|
|1 ounce chips or pretzels||is the size of two handfuls|
|1/2 cup of potato chips, crackers, or popcorn||is the size of one man's handful|
|1/3 cup of potato chips, crackers, or popcorn||is the size of one woman's handful|
|SERVING DISHES, UTENSILS|
|1/2 cup||is the size of a small fruit bowl, a custard cup or mashed potato scoop|
|1-1/2 cups||is the size of a large cereal/soup bowl|
|1/2 cup of pasta, noodles||is the size of a cafeteria vegetable dish|
|1-1/2 cups of pasta, noodles||is the size of a dinner plate, not heaped|
YOU MIGHT WANT TO KNOW THAT
- One cupped hand holds two tablespoon of liquid.
- One slice of bread is one ounce or one serving; some rolls or bagels weigh 3-5 ounces or more making them equal to 3-5 servings of bread.
* Note: hands and finger vary from person to person! These are guides only.
** (note your index and middle fingers)
Compiled by Ellen Schuster, Oregon State University. Information provided by the University of Illinois Extension Office.
you are a registered University
of Illinois student and you have questions or concerns,
If you are concerned about any difference in your treatment plan and the information in this handout,
you are advised to contact your health care provider.
Visit the McKinley Health Center Web site at: http://www.mckinley.illinois.edu
© The Board of Trustees of the University of Illinois, 2008.
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