SM
A Healthy Weight
T
R
A
PROGRAM
Size Matters
What counts as a portion?
Confused by what a portion size is? Remember these few
common objects and you'll size up what's on your plate.
3 ounces of meat, poultry or fish = a deck of cards
2 tablespoons of peanut butter = ping-pong ball
1 cup of milk, yogurt or fresh greens = a baseball
1 ounce of bread = a yo-yo
1 1/2 ounces of cheese = 3 dominoes
1/2 cup of fruit, vegetables, pasta or rice = 1/2 baseball
Source: LSU AgCenter Smart Portions Program
MISC-64 Diabetes NEWS 11/10
SM
Grains
T
R
A
1 slice bread
1/2 cup of cooked cereal, rice or pasta
1 cup ready-to-eat cereal
V E G E TA B L E S
1 cup of raw, leafy vegetables
1/2 cup of other vegetables, cooked or chopped raw
1 cup of vegetable juice
Fruits
1 medium whole fruit
1/2 cup of chopped, cooked or canned fruit
1 cup of juice
m i l k
1 cup milk
8 ounces of yogurt
1 1/2 ounces of natural cheese
2 ounces of processed cheese
Meat & Beans
1 ounce of cooked meat, poultry or fish
1/4 cup of cooked or dry beans or 1 egg
1 tablespoon of peanut butter or 1/4 cup nuts
FAT S ,
oils, &
s
w e
e
t
s
Use sparingly. These are foods such as salad dressings,
cream, butter, margarine, sugars, soft drinks and
candies.
References: Team Nutrition, USDA
http://www.phys.com/b_nutrition/02soluitons/05portion/database/frm/data_r.htm.
Louisiana State University Agricultural Center
William R. Richardson, Chancellor
Louisiana Agricultural Experiment Station
David J. Boethel, Vice Chancellor and Director
Louisiana Cooperative Extension Service
Paul D. Coreil, Vice Chancellor and Director
Issued in furtherance of Cooperative Extension work, Acts of Congress of May 8 and June 30, 1914, in cooperation with the United States
Department of Agriculture. The Louisiana Cooperative Extension Service provides equal opportunities in programs and employment.
Visit our website: www.lsuagcenter.com
Source: LSU AgCenter Smart Portions Program
MISC-64 Diabetes NEWS 11/10
SERVING SIZE CARD:
Cut out and fold on the dotted line. Laminate for longtime use.
1 Serving Looks Like . . .
GRAIN PRODUCTS
1 cup of cereal flakes = fist
1 pancake = compact
disc
½ cup of cooked
rice, pasta, or potato
= ½ baseball
1 slice of bread =
cassette tape
1 Serving Looks Like . . .
VEGETABLES AND FRUIT
1 cup of salad
greens = baseball
1 baked potato = fist
1 med. fruit = baseball
½ cup of fresh fruit
= ½ baseball
¼ cup of raisins =
large egg
1 piece of cornbread
= bar of soap
1 Serving Looks Like . . .
DAIRY AND CHEESE
1½ oz. cheese = 4
stacked dice or 2
cheese slices
½ cup of ice cream
= ½ baseball
1 Serving Looks Like . . .
MEAT AND ALTERNATIVES
3 oz. meat, fish,
and poultry =
deck of cards
3 oz. grilled/baked fish =
checkbook
FATS
1 tsp. margarine or
spreads = 1 dice
Source: LSU AgCenter Smart Portions Program
2 Tbsp. peanut
butter = ping pong
ball
MISC-64 Diabetes NEWS 11/10