Portion Sizes and Portion Control Tips
Smart View of Protein
A 4-ounce portion of meat, fish or poultry stacks up to the size of an average smartphone.
Thumbs Up for Cheese
Use your thumb to measure 1-ounce portions of cheese. This is also a decent way to approximate 1 ounce (2 tablespoons) of nut butter.
A tip for the chocoholics: Keep portions of chocolate to about 1 ounce (which is about 150 calories). That’s comparable to the size of a container of dental floss.
Hit Up Some Fruit
A small piece of fruit, such as an apple, peach or orange, is about 60 calories and the size of a tennis ball.
An Egg-cellent Way to Measure a Crunchy Snack
Trying to estimate what 1/4 cup looks like when measuring out a portion of trail mix or nuts? Use an egg!
About 2 tablespoons of salad dressing is equal to the volume of a standard shot glass.
Shoot for a Sensibly Sized Muffin
Despite what you find at many coffee shops, muffins shouldn’t be the size of your head! Homemade versions are typically more sensible; aim for the size of a hockey puck.
While styles of many bulbs are changing, everyone can picture this classic shape — this is about the size of 1/2 cup of cooked rice or vegetables.
Grab for Some Chips
How many chips or pretzels are in a 1-ounce portion of your favorite snack food? Two handfuls are about it.