The Ultimate Portion Size Guide - Your Choice Nutrition

Portion sizes can be tricky to figure out. There are different rules for different food groups and even different rules within the food groups themselves. Then there is the issue of food coming in all difference sizes and shapes and wondering how they all equal out to a serving size? To add insult to injury, if you’re reading nutrition facts labels, each food manufacturer can decide what the serving size is going to be for their own food product- making it very confusing for all of us. For example, a serving size of Original Cheerios is 1 cup but a serving size of Frosted Flakes is ¾ cup and yet a serving size of Kashi Go Lean Original Cereal is 1 ¼ cup. There is no standard for serving sizes on nutrition facts labels, and there aren’t nutrition facts labels on every food (hello fruits and veggies!). To help you navigate this complex world of servings and portions, I have created the ultimate portion size guide.

Most of the serving and portion size information below is based off of the USDA’s “Choose My Plate” guidelines. To learn more about your specific recommendations based on your age, gender, and activity level visit ChooseMyPlate.gov.

The Plate Method Way

Before jumping right into serving sizes, I want to talk a little bit about the plate method. The plate method, now adapted by the federal government as MyPlate (replacing the food pyramid in 2011), illustrates the five food groups that are the building blocks for a healthy diet using a familiar image – your plate! The purpose is to simplify healthy eating. Instead of counting your 6-8 grains, 2-4 fruits, 3-5 veggies, etc. on a daily basis, simply take a look at the food on your plate or in your bowl. Does it reflect the ChooseMyPlate image, as far as portion sizes go for the various food groups? Do you have a 1/2 plate of fruits and veggies? Make sure only 1/4 of your plate is grains (preferably whole grains) and include 1/4 of your plate as (lean) protein. Dairy is there to remind you to eat calcium-rich foods. To learn more about building a healthy plate the MyPlate way, visit here.

The Nitty Gritty on Serving Sizes

Fruits:

Fruits are usually measured using cups. In general, a serving equals 1/2 cup of fresh, frozen, or canned fruit, ½ cup (4 ounces) of 100% fruit juice, or ¼ cup of dried fruit. In addition, 1 small to medium piece of whole fruit = 1 serving.

Vegetables:

Vegetables are also usually measured using cups. In general, a serving equals ½ cup of raw or cooked vegetables, ½ cup (4 ounces) of vegetable juice or 1 cup of raw, leafy greens. In addition, ½ cup cooked legumes = 1 serving.

Grains:

Grains are usually measured in ounces. In general, 1-ounce of grains is equal to 1 slice of bread, ½ cup of cooked rice, pasta or cereal, 1 ounce of dry pasta or rice, or 1 cup of ready-to-eat cereal. In addition, 3 cups of popped popcorn = a 1 ounce serving.

Dairy:

Dairy foods are usually measured in 1 cup equivalents. In general, this means 1 cup (8 ounces) of milk or yogurt, or 1 ½ ounces of natural cheese. In addition, a general serving size for ice cream is ½ cup.

Protein:

Protein foods (meat, poultry, fish, legumes, eggs and nuts) are usually measured in ounces. 1 ounce is equal to 1 ounce of cooked meat, poultry or fish, ¼ cup cooked beans or tofu, 1 egg, 1 tablespoon of peanut butter (or other nut butter), or ½ ounce of nuts or seeds.

Oils:

Oils/fats are usually measured in teaspoons. For example, 1 teaspoon of butter or margarine. Because most oils are already found in many of the foods we eat, there may be no need to add this group to your diet. For example, half of a medium avocado has equivalent to 3 teaspoons of oil and also counts towards your fruits group and 2 tablespoons of peanut butter contains 4 teaspoons of oil while also counting towards your protein group.

The Well-Stocked Purse?

By raise of hand, how many times a day when eating do you pull out your measuring cups and spoons to measure the exact serving sizes of your food? Chances are not very many of you raised your hand. SURPRISE: even being a dietitian, I don’t carry around measuring cups in my purse to make sure everything I eat is the precise portion. I mean, every once in a while at home I pull them out to see if what I’m thinking is a half a cup really is a half a cup, but on a daily basis I just eye-ball it. Do you want to know the trick to eye-balling it without being totally inaccurate? The answer lies in your hands! Yes, just by looking at your hand you can estimate the portion sizes of your food (aka – what I call “eye-balling” it).

Portions by Hand or Household Objects

½ cup is about the size of your palm (a handful) or the size of light bulb.

1 cup is about the size of your fist or the size of a baseball.

1 tablespoon is about the size of your thumb or the size of a poker chip.

1 teaspoon is about the size of the tip of your thumb or the size of 1 die.

3 ounces of chicken or meat is about the size of the palm of your hand or the size of a deck of cards.

1 ½ ounces of cheese is about the size of 3 dice.

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