Helpful tips on serving size w/o scale

There are times when you may not have a scale or measuring cup on hand. During these times, it is helpful to be able to visualize how much food is in an ounce or cup. The following are examples from each food group.

THE BREAD, CEREAL, RICE AND PASTA GROUP
1 ounce or 1/2 cup cooked rice is the size of a tennis ball, ice cream scoop
1 one ounce pancake is the size of a compact disc (CD)
1 ounce or 1/2 cup cooked pasta is the size of a cupcake wrapper full
1 piece of cornbread (1 ounce) is the size of a bar of soap
1 slice of bread (1 ounce) is the size of an audiocassette tape
1 cup of cereal flakes (1 ounce) is the size of a *fist

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THE VEGETABLE GROUP
1 cup salad greens is the size of a baseball or a *fist
1 baked potato is the size of a *fist or computer mouse
3/4 cup tomato juice is the size of a small Styrofoam cup
1/2 cup cooked broccoli is the size of a scoop of ice cream or a light bulb
1/2 cup serving is the size 6 asparagus spears; 7 or 8 baby carrots or carrot sticks or 1 ear of corn on the cob

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THE FRUIT GROUP
1/2 cup of grapes (15 grapes) is the size of a light bulb
1/2 cup of fresh fruit is the size of 7 cotton balls
1 medium size fruit is the size of a tennis ball or a *fist
1 cup of cut-up fruit (2 servings) is the size of a *fist
1/4 cup raisins is the size of a large egg

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THE MILK, YOGURT and CHEESE GROUP
1-1/2 ounces natural cheese is the size of a 9-volt battery, 3 dominoes
1 ounce processed cheese (1/2 serving) is the size of a pair of dice or your **thumb

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THE MEAT, POULTRY, FISH, DRY BEANS, EGGS and NUTS GROUP
2 tablespoons peanut butter-equal to 1 oz. of meat is the size of a Ping-Pong ball
1 tablespoon peanut butter is the size of a thumb tip *
3 ounces cooked meat, fish, poultry is the size of a palm, a deck of cards or a cassette tape
3 ounces grilled/baked fish is the size of a checkbook
3 ounces cooked chicken is the size of a chicken leg and thigh or breast

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FATS, OILS and SWEETS
1 teaspoon butter, margarine is the size of a fingertip
2 tablespoons salad dressing is the size of a Ping-Pong ball

SNACK FOODS
1 ounce of nuts or small candies is the size of one handful or 2 shot glasses
1 ounce chips or pretzels is the size of two handfuls
1/2 cup of potato chips, crackers, or popcorn is the size of one man's handful
1/3 cup of potato chips, crackers, or popcorn is the size of one woman's handful

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SERVING DISHES, UTENSILS
1/2 cup is the size of a small fruit bowl, a custard cup or mashed potato scoop
1-1/2 cups is the size of a large cereal/soup bowl
1/2 cup of pasta, noodles is the size of a cafeteria vegetable dish
1-1/2 cups of pasta, noodles is the size of a dinner plate, not heaped

YOU MIGHT WANT TO KNOW THAT

One cupped hand holds two tablespoon of liquid.
One slice of bread is one ounce or one serving; some rolls or bagels weigh 3-5 ounces or more making them equal to 3-5 servings of bread.
* Note: hands and finger vary from person to person! These are guides only.