Portion Sizes Made Simple
A portion of meat = 3-4 oz. or about the size of the
palm of your hand and thickness of your pinky.
1 serving of hard cheese = 1 oz. or 3 regular size
dice or a book of matches
A portion of pasta/rice = 1/2 -1 cup or about the
size of your fist
One serving of butter = 1 tsp or one regular size
dice or the tip of your thumb
One serving of vegetables = 1/2 cup cooked or
about the size of a light bulb, 1 cup raw, or about
the size of a baseball
One serving of dark chocolate = 1 oz. or the size of
a matchbook
Cooked vegetables
Raw vegetables
A portion of a baked potato = about 4 oz. or the
size of your fist or a computer mouse
One cookie = the size of the top of a 12 oz. pop can
One portion of peanut butter, jam, or salad
dressing = 2 tbsp or the size of a golf ball
One serving of fruit = 1/2 cup 100% juice or canned
fruit in lite or natural juice, one medium size fresh
fruit the size of a baseball
CONFIDENTIAL AND PROPRIETARY INFORMATION  2016 ASPIRUS
Be careful not to overdo
your portions.
Simple Guide to label
reading:
By reading labels and remembering these
simple portion sizes, you will be on your way to
healthier eating habits. You can also remember
your portion sizes by using your hand. Your hand
can help guide you to what portion sizes you
specifically need for your body type at each meal.
Grain/Starch:
P
er serving = 80 calories and 15 gm of
carbohydrates
Starches/Grains (pasta, potato,
corn, peas, beans, rice, etc.) =
your fist
Dairy:
P
er serving of low fat or fat free = 100 calories
and 12 gm of carbohydrates
Bread = palm of your hand and
half of your fingers
Meat (beef, chicken, fish, pork,
etc.) = the palm of your hand
Vegetables (lettuce, green
beans, carrots, green peppers,
etc.) = the cup of your hand
Fat (butter, oils, sour cream, etc.)
= tip of thumb
Fruit = your fist for fresh fruit or 1/2
your fist of canned fruit
Dairy (milk, yogurt) = your fist
Fruits:
P
er serving = 60 calories and 15 gm of
carbohydrates
P
er serving of reduce fat = 120 calories and 12
gm carbohydrates
P
er serving of full fat = 160 calories and 12 gm of
carbohydrates
Non-Starchy Vegetables:
P
er servings = 25 calories and 5 gm of
carbohydrates
Protein:
P
er ounce of lean meat = 45 calories and 7 gm
protein
P
er ounce of medium-fat meat = 75 calories and
7 gm of protein
P
er ounce of high-fat meat = 100 calories and 7
gm protein
Fats:
P
er serving = 45 calories and 5 gm of fat
esources: American Diabetic Association and Academy
R
of Nutrition and Dietetics
Cheese = your thumb
CONFIDENTIAL AND PROPRIETARY INFORMATION  2016 ASPIRUS (BH-160)