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:
  1. 3 ounces of meat is about the size and thickness of a deck of playing cards or an audiotape cassette.
  2. A medium apple or peach is about the size of a tennis ball.
  3. 1 oz of cheese is about the size of 4 stacked dice.
  4. 1/2 cup of ice cream is about the size of a raquetball or tennis ball.
  5. 1 cup of mashed potatoes or broccoli is about the size of your fist.
  6. 1 teaspoon of butter or peanut butter is about the size of the tip of your thumb (knuckle to top of nail)
  7. 1 ounce of nuts or small candies equals one handful.

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