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1200 Calorie

1500 Calorie

What is a
Food Portion?


Body Mass Index (BMI)/Protein

Trigger Foods


Seven Ways to Size up Your Servings
Measure food portions so you know exactly how much youíre eating. When a food scale or measuring cups arenít 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.

Steak= Deck of Cards

2 A medium apple or peach is about the size of a tennis ball.

Apple= Tennis ball

3 1 ounce of cheese is about the size of 4 stacked dice.

Slice of Cheese= Dice

4 Ĺ cup of ice cream is about the size of a racquetball or tennis ball.

Ice Cream= Tennis Ball

5 1 cup of mashed potatoes or broccoli is about the size of your fist.

Broccoli= Clenched fist

6 1 teaspoon of butter or peanut butter is about the size of the tip of your thumb.

Bread and Butter= Thumbs Up

7 1 ounce of nuts or small candies equals one handful.

Candy= 1 oz

Adapted From National Dairy Council, Rosemont, IL 60018

View a list of several foods with their portion sizes, as well as fiber and calorie content.







Nutrition 101 - Natural Remedies - Weight Management - Physician Education
Vitamins & Minerals - Nutrition & Aging - Nutrition & Disease - Research