Portion Sizes
How Much Is A Serving?
You’ve probably heard that you should eat 4-5 servings of fruits and vegetables per day, but what does that actually mean? We’ve broken it down for you. Check out the handy guide below!
Vegetables:
Raw-1 cup
Cooked/Steamed-1/2 cup
Juice-3/4 cup
Fruits:
Raw-1 medium fruit or 1 cup
Cooked-1/2 cup
Juice-1/2 cup
Fermented Dairy Products:
Yogurt, kefir-1 cup
Cheese-1 oz.
Whole Grains, Starch:
Cooked-1/2 cup,
Bread-1 slice, Bagel-1/2
Pasta (cooked)-1/2 cup (includes corn, potatoes, winter squash)
Fish/Poultry/Eggs:
Fish, poultry-3 oz.,
Eggs-1 whole or 2 whites or 1/2 cup egg substitute
Legumes:
Beans (cooked)-1/2 cup
Oils/Fats:
Oil-1 teaspoon,
Nut butter/nuts/seeds-2 Tbsp (1 oz.
Visual Portion Control
Here are some visual clues to help you keep servings to the proper size:
- 3 oz. of fish, poultry = deck of playing cards or a computer mouse
- 1 cup yogurt or raw fruits or vegetables = the size of a tennis ball or a large ice cream scoop
- 8 oz of vegetables
1 large apple, banana or pear
1 medium to large sweet potato
1 ½ cups blueberries
1 ½ cups broccoli or asparagus
1 large salad
- 5 grams of fat:
1 tsp of ghee, oil or butter
1 tablespoon nuts or seeds
2 tablespoons full fat coconut milk
3 tablespoons of avocado flesh
1/3 cup lite coconut milk
1/2 cup cooked grain or vegetables or fruit juice = small fist
1 oz. cheese = thumb
1 oz. nuts = a golf ball
1 medium fruit = baseball
1 Tablespoon nut butter, nuts = a silver dollar, a walnut
1 teaspoon oil = a quarter
Here's another "handy" guide we borrowed from Nutrishop USA:
