P O R T I O N
G U I D E S
for one meal
1 CUP looks like:
=
tennis ball
Grains &
Starchy Veggies:
=
1 CUP
=
2 Portions =
1 CUP
=
1 Portion = 8 ounces
Corn, Peas, Potato, Rice, Pasta
Dairy:
Milk or Yogurt
Fruit: 1 cup
Protein:
Free Veggies aim for 1-2 cups
Meat, Fish, Poultry
or
PALM of
hand
1 deck of cards
= 3 oz. cooked
Fats:
1 Teaspoon
=
tip of thumb
oil, butter, mayo, margarine
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1 Tablespoon =
½ ping pong ball
salad dressing, lite margarine, nuts, seeds.
2 Tbsp for lite salad dressing, sour cream, lite cream cheese
or
1 thumb