Picture-Perfect Portion Sizes

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Picture-Perfect Portion Sizes

Whether you're going out to eat or trying to read a nutrition facts label, proper portions are essential for weight control. When you don't have access to measuring cups and spoons, use these everyday objects to estimate your portion sizes like a pro.

1/4 cup = One Egg

A medium egg is about the size of a one-quarter cup. That's the proper size for serving of dried fruit.

1/2 cup = One Billiard Ball

One-half cup is about the size of a billiard ball. A half-cup portion is a single serving of the following foods: cooked grains (such as oats or brown rice), dry cereal, raw fruit (canned, fresh or frozen), cooked vegetables, and cooked beans or legumes.

1 cup = A Baseball

Don't have a measuring cup on hand? Then think of a baseball, which is about the same size. One cup of raw, leafy greens (like salad) counts as a serving of vegetables and one cup of milk counts as a single serving of dairy.

6 oz = A Hockey Puck

Fluid ounces are often harder to measure, especially when glasses and cups vary in size and shape. But 6 oz. of volume takes up about the same amount of space as a hockey puck, which is equivalent to one serving of 100% fruit or vegetable juice.

2 Tbsp = A Ping Pong Ball

Estimate a 2-tablespoon serving size (which is equal to one serving of nuts, seeds or peanut butter) by picturing a ping pong ball.

2-3 oz = A Deck of Cards

Although most servings of meat, tofu and fish double or triple the standard serving size of 2-3 ounces, you can eyeball your protein portions by picturing a deck of playing cards.

1 oz = A Pair of Dice

One ounce. That's the proper serving size for a serving of cheese. You can estimate your portions knowing that one ounce of cheese is about the size of a pair of dice.

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Member Comments on this Slideshow

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6/25/2009 3:13:52 PM

This was wonderful for me because I am having a really hard time with the portions. Thanks a bunch!!


6/18/2009 3:44:58 PM

just what I needed :)


5/16/2009 10:28:28 AM

Sure makes you knowledgeable of how you're over eating. This is a great program!


4/22/2009 5:28:25 PM

LOVE IT! Really helps for a mental image when your out and don't have the ability to measure.


3/17/2009 1:55:27 PM

SHERYLJ2011's SparkPage
This is great, but what if you don't know how big all these balls are in relation to one another - I can get the die and the baseball, but a ping pong ball? Hockey puck? Didn't the distortion guide article have other comparisons before? Was the article changed? It looks different.


3/12/2009 1:03:35 AM

ok that is cool


2/12/2009 12:47:22 AM

If you click on "portion distortion guide" just to the right of the slide show, it gives all of the portions for all of the food groups. You can highlight just the groups (without the article) and it prints all 5 food groups on one page.


2/8/2009 8:00:13 PM

TRACEYLYNN33's SparkPage
Yes this would be very helpful if we could print it!!


2/4/2009 1:00:49 AM

JIBBIE49's SparkPage
Sounds good.


2/1/2009 8:03:15 PM

Print this guide by highlighting photo and words beneath. It will print 5 pages, starting with the words and last the photos.


2/1/2009 4:28:10 PM

This was a great guide and it would really be awesome if we could print it.


1/27/2009 10:25:54 PM

ANGEL_48028's SparkPage
Can you make this slideshow a printable slideshow? I think it would be perfect to take to restaurants, parties, etc.


1/27/2009 9:23:59 PM

NHSOAPER's SparkPage


1/27/2009 1:24:23 PM

NYCGRRL's SparkPage
This is a great guide. And not just for Super Bowl Sunday!

Comment Pages (4 total)

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