Visual Serving Size Guide
Portion sizes have grown over the years to the point where portions are easily 2, if not 3
times the size of a proper serving size. It is important to monitor your portions to ensure
you do not consume excessive calories. You can use everyday objects to help visualize what
a true serving size is to keep you on track with your intake and weight loss goals. Use the
table below as a guide.
Portion
Object(s)
3 ounces meat
Food examples
Chicken, turkey, lean beef/pork
Deck of Cards
3 ounces fish
Tilapia, tuna, salmon
Checkbook
1 ounce of cheese or
meat
Low-fat cheese, diced chicken or turkey
4 dice
¼ cup
1 Large Egg
½ cup
Cottage cheese, egg substitute, quinoa, rice,
couscous
Cooked vegetables, fruit, beans/lentils/peas,
pasta, potatoes, corn
Tennis Ball
1 cup
Raw vegetables, cut fresh fruit
Baseball
1 teaspoon
or
Quarter Coin or 1 die
1 Tablespoon
Poker Chip or Half
Golf Ball
2 Tablespoons
Olive or canola oil, low-fat mayonnaise, peanut
butter
Nuts, seeds, dried fruit, regular dressings, low-fat
spreads
Avocado, dried fruit, reduced-fat dressing,
Golf Ball