Food Portions

• 1 teaspoon (5 ml)
  • about the size of the top half of your thumb
• 1 medium apple = A tennis ball
• 1 ounce (28 g)
  • approximately inch cube of cheese
  • volume of four stacked dice
  • slice of cheese is about the size of a 3 1/2 inch computer disk
  • chunk of cheese is about as thick as 2 dominoes
  • 1 handful (palm) of nuts
• 2 ounces (57 g)
  • 1 small chicken leg or thigh
  • 1/2 cup of cottage cheese or tuna
• 3 ounces (85 g)
  • serving of meat is about the size of a deck of playing cards (3 exchanges)
  • 1/2 of whole chicken breast
  • 1 medium pork chop
  • 1 small hamburger
  • unbreaded fish fillet
• 1/2 cup (118 ml)
  • fruit or vegetables can fit in the palm of your hand
  • about the volume of a tennis ball
• 1 cup (236 ml)
  • about the size of a woman's fist
  • breakfast cereal goes halfway up the side of a standard cereal bowl
  • broccoli is about the size of a light bulb

Weigh, or measure your food until you are able to estimate portions correctly. Accurately estimating food portions can be difficult if you are dieting or hungry.