The Portion Distortion Guide

A List of Serving Sizes

Selecting the right foods also means choosing portions that are proper serving sizes. The terms "portion" and "serving" are often used interchangeably, but they don't mean the same thing. A "portion" is the amount of food you choose to eat for meals or snacks (like a plateful of pasta or a handful of raisins). In comparison a "serving" is the amount of food that experts recommend you eat (like 1 cup of milk or 1 ounce of bread). Servings are listed on a food's nutrition facts label too. When choosing your portion, try to make it as close as possible to these recommended serving sizes. Grains: Aim for 6-11 servings each day. Choose whole grains whenever possible. Examples One serving equals That's about the size of Bread 1 ounce (1 small slice, 1/2 bagel, 1/2 bun) Index card Cooked Grains 1/2 cup cooked oats, rice, pasta Billiard ball Dry cereal 1/2 cup flakes, puffed rice, shredded wheat Billiard ball Fruits and Vegetables: Aim 5-9 total servings each day. Choose fresh fruits and veggies whenever possible. Examples One serving equals That's about the size of Raw fruit 1/2 cup raw, canned, frozen fruit Billiard ball Dried fruit 1/4 cup raisins, prunes, apricots An egg Juice 6 oz 100% fruit or vegetable juice Hockey puck Raw vegetables 1 cup leafy greens, baby carrots Baseball Cooked vegetables 1/2 cup cooked broccoli, potatoes Billiard ball Meat and Beans: Aim for 2-3 servings each day. Choose lean meats and plant proteins whenever possible. Examples One serving equals That's about the size of Meat & Tofu 2-3 oz cooked beef, poultry, fish, tofu Deck of cards Beans 1/2 cup cooked beans, split peas, legumes Billiard ball Nuts & Seeds 2 Tbsp nuts, seeds, or nut butters Ping pong ball Dairy: Aim for 2-3 servings of calcium-rich foods each day. Choose low- or non-fat products whenever possible. Examples One serving equals That's about the size of Cheese 1 ounce or 1 thin slice of cheese A pair of dice Milk 1 cup milk, yogurt, soy milk Baseball Fats & Oils: Eat fats and oils sparingly and in small portions. Choose heart-healthy fats whenever possible. Examples One serving equals That's about the size of Fat & Oil 1 tsp butter, margarine, oil One die