PL
E
SA
M
Serving Size
Booklet
Thank you for participating in
this important study.
Please look through this booklet
as it will help you estimate
your portion sizes.
Beef, Pork, Chicken and Fish
Cereal and Soup
1/2 cup
M
3 ounces
PL
E
1-1/2 ounces
SA
6 ounces
9 ounces
2
1 cup
1-1/2 cups
2 cups
3
Vegetables such as Green Beans,
Corn and Potatoes
1/2 cup
M
SA
1 cup
PL
E
1/4 cup
1/2 cup
1-1/2 cups
4
Spaghetti and Casseroles
1 cup
2 cups
3 cups
5
Spreads such as Butter, Margarine,
Mayonnaise, or Peanut Butter
1 Tablespoon (Tbsp)
M
PL
E
1 teaspoon (tsp)
2 teaspoons
SA
3 teaspoons
= 1 Tablespoon
2 Tablespoons
6
Salad Dressing
2 Tablespoons
3 Tablespoons
4 Tablespoons
= 1/4 cup
7
Salads
Ice Cream, Mashed Potatoes,
or Cottage Cheese
1/2 cup
PL
E
1/2 cup
1 cup
M
1 cup
SA
1-1/2 cups
2 cups
8
1-1/2 cups
2 cups
9
Five Ways to Size Up Your Servings
2
1 ounce of cheese is about
the size of 4 stacked dice.
3
1/2 cup of ice cream is
about the size of a
racquetball or tennis ball.
1/2 c.
4
1 cup of mashed
potatoes or broccoli is
about the size of your fist.
1 c.
5
1 teaspoon of butter or
peanut butter is about the
size of the tip of your thumb.
10
1 oz.
1 tsp.
=
=
=
=
=
teaspoons (tsp)
Level
SA
3 oz.
PL
E
3 ounces of meat is about
the size and thickness of
a deck of playing cards or
an audiotape cassette.
M
1
Eating and Serving Spoons
concept ©1996 National Dairy Council
Heaping
Tablespoons (Tbsp)
Level
Heaping
11
PL
E
4
3
5
D
5”
6”
6 oz.
4”
7”
3 oz.
C
3”
9 oz.
M
2”
SA
1
2
1”
8”
This booklet ©2000 NASR/Fred Hutchinson Cancer Research Center. Used by permission.
Thickness
12 fluid ounces
12 oz.
B
A