1 oz = 1/8 cup, 2 oz = 1/4 cup, 3 oz = about 1/3 cup, 4 oz = 1/2 cup, 8 oz = 1 cup,
12 oz = 1 1/2 cups, 16 oz = 2 cups, 20 oz = 2 1/2 cups, 24 oz = 3 cups
Baseball: 1 = 1 cup, 2 = 2 cups, 3 = 3 cups, 4 = 4 cups
Tennis Ball: 1 = 6 oz, 2 = 12 oz, 3 = 16 oz, 4 = 24 oz
Golf Ball: 1 = 1/4 cup, 2 = 1/2 cup, 3 = 3/4 cup, 4 = 1 cup
Playing Dice: 1 = 1/2 oz, 2 = 1 oz, 3 = 1 1/2 oz, 4 = 2 oz
Deck of Playing Cards: 1 = 3 oz, 2 = 6 oz, 3 = 9 oz, 4 = 12 oz
Checkbook: 1 = 4 oz, 2 = 8 oz, 3 = 12 oz, 4 = 16 oz
Compact Disc (CD): 1 = 1 oz, 2 = 2 oz, 3 = 3 oz, 4 = 4 oz
Lightbulb: 1 = 1/2 cup, 2 = 1 cup, 3 = 1 1/2 cups, 4 = 2 cups
Portion Sizes in Food Groups:
Portion sizes on your plate
1/2 Vegetables, 1/4 Proteins, 1/4 Grains
Eat fruits and drink water throughout the day, drink milk with two meals
Vegetables:
1 cup leafy greens (raw) = baseball
1 cup cooked vegetables = baseball
1/2 cup mashed potato’s = lightbulb
1 small baked potato = computer mouse
1 cup broccoli/carrots = baseball
1 ear of corn = the length of a pencil (about 8 inches)
Fruits:
1 cup or medium sized apple = baseball
12 strawberries (1/2 cup) = baseball
16 small grapes (1/2 cup) = lightbulb
1 banana = the length of a pencil (about 8 inches)
1/2 cup blueberries = lightbulb
1 oz dried fruit = golf balls
Grains:
1 bagel (about 4 inches in diameter) = 6 oz can of tuna
1 biscuit (about 2 oz) = hockey puck
1 piece of bread = cassette tape
1 waffle of pancakes = compact disc (CD)
1 cup cereal/popcorn/pasta = baseball
Milk and Dairy:
1 cup of yogurt = baseball
1 piece of hand cheese (1/2 oz) = one playing dice
1/2 cup frozen yogurt/ice cream = lightbulb
Meats/Beans:
23 almonds/12 pistachios (1/4 cup) = golf ball
3 oz of chicken/beef = deck of playing cards
1/2 cup beans = lightbulb
4 oz fish = checkbook
1 oz lunch meat = compact disc (CD)
Fats and Oils:
1 tablespoon of butter/frosting/dressing/mayonnaise = poker chip
5 medium olives = poker chip
Sweets:
1 slice of cake (3 oz) = deck of playing cards
2 inch square brownie = package of dental floss
2 oz cinnamon roll = hockey puck
1 cookie = two poker chips
1 muffin = hockey puck