Estimating Portion Sizes
- The size of an average woman's hand is equal to a 3 ounce serving of meat.
- Your fist on the table is equal to 1 cup (8 oz) of liquid.
- The size of a deck of cards is equal to a 3 ounce serving of meat.
Examples of 3 ounce Servings, cooked:
- Half a breast, or leg and thigh, of 2.5 or 3 pound chicken.
- Two slices roast beef or ot roast 3" by 3" by 1/4".
- Two medium pork chops, 1/2 inch thick.
- One hamburger pattie 3 inches across and 3/4 inch thick.
Examples of 1 ounce servings, cooked:
- 1/4 cup canned tuna or salmon
- 1/4 cup chicken meat
- 2 medium sardines
- 4 tablespoons (1/4 cup) cottage cheese
Four ounces meat or fish before cooking equals 3 ounces after
cooking.
Seven Ways to Size Up Your Servings
- Measure food portions so you know how much food you're eating.
- When a food scale or measuring cups aren't handy, you can still estimate your
portion. Remember:
- 3 ounces of meat is about the size and thickness of a deck of playing cards or an
audiotape cassette.
- A medium apple or peach is about the size of a tennis ball.
- 1 oz of cheese is about the size of 4 stacked dice.
- 1/2 cup of ice cream is about the size of a raquetball or tennis ball.
- 1 cup of mashed potatoes or broccoli is about the size of your fist.
- 1 teaspoon of butter or peanut butter is about the size of the tip of your thumb
(knuckle to top of nail)
- 1 ounce of nuts or small candies equals one handful.
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